Searching For Better Sleep

Wake up, wipe the sleep out of your eyes, start the coffee maker and jump in the shower.

You get out of the shower and pour yourself a mug the size of a soup bowl worth of coffee.

Why do we do this? Some people just like coffee, but most of us need the caffeine boost because we havn't gotten enough sleep the night before.

Not getting enough sleep effects us in so many ways we don't realize. Especially when we are out looking for a job which is tiring all on its own. A lack of sleep takes away from our ability to focus and think clearly. We're more susceptible to illness and we just don't operate to our full potential.

Here are some tips from helpguide.org on how to make the most of the sleep you're getting.

Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.

Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.

When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.

Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.

Make relaxation your goal, not sleep. If you are finding it hard to fall asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.

Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.

Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Change your light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.

Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
 

Do you have any great sleep tips? We'd love to hear them!



By Jodi Sonoda


Jodi has been blogging for over 3 years, and is excited to currently be blogging with Nexxt for collegejobbank.com. She is a motivational speaker, mini-biographer and the founder of The 5 Dollar Project. The most important part of her life is her beautiful 3 year old daughter.