The magic number of hours of needed sleep for adults is between seven and nine hours of sleep per night. If you are not getting at least seven hours of sleep a night, don’t give up, there are things you can try to help you sleep better.
First, try to create a bedtime ritual. Be consistent. Establish a sleep schedule that gets you to bed and up at about the same time every day, even on weekends. This schedule will help reinforce your body’s sleep/wake cycle, which can help resolve any sleep issues you might be having. If you cannot fall asleep, don’t torture yourself, just get up and do something relaxing, then go back to bed when you are tired.
Try to find that bedtime ritual which is basically doing the same things each night before you sleep. This will help to signal your body and tell it that it is time to relax.
Here are some ideas:
Take a warm bath
Read a book
Listen to relaxing music
*Shut down the TV and Computer, as a recent study shows that a two-hour exposure to electronic devices with self luminous back-lit displays causes melatonin suppression, which can lead to delayed bedtimes.
Find yourself some comfort. Is your environment comfortable? What is it like? Is your room dark enough? Do you have earplugs to block out noise? A good mattress and pillow would be beneficial as well.
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If you need a nap, limit yourself to 10-30 minutes in the mid-afternoon. exercise prior to going to bed, this may cause you to be too energized and prevent you from falling asleep. For more tips on improving your sleep, visit mayoclinic.com
Good luck with your progress and wishing you all a better night’s sleep.