how to improve sleep quality and life?
November 30th, 2009 | 
Author: I’ve been sleeping badly for the 3 month and this has effected my studies and thoughts about life. I always see everything negatively and have bad relationship with my whole family.We rarely talk to each other and i find them very annoying imo
I’ve tried taking sleeping pills, eating healthy foods, exercising and doctors eg.pyschologist and they have barely helped me out.I don’t know what to do, this is really affecting my lifestyle and i lack energy to do the things i want to do.
12 WAYS TO IMPROVE THE QUALITY OF YOUR SLEEP
1. Avoid too much of a good thing. As inviting as your Sleep Number® bed might be, excessively long periods spent in bed lead to fragmented and shallow sleep.
2. Sleep on a schedule. A regular bed time and wake up time will strengthen your internal clock and helps establish consistent, regular times of sleep onset. Follow a nighttime routine—same time, same order! Such a routine cues your body that it’s bedtime.
3. Exercise regularly. Studies indicate that regular, daily exercise deepens sleep. Occasional exercise does not necessarily improve the sleep the following night. Don’t exercise right before bedtime.
4. Moderate the temperature. Excessively warm rooms (above 75 degrees) disturb sleep (less REM Delta sleep, more awakenings). However, excessively cold rooms do not solidify sleep. 65-70 degrees is considered ideal.
5. Eat right. Hunger tends to disturb sleep. Therefore, a light snack before bed tends to help sleep. Heavy meals right before bedtime tend to interfere with sleep.
6. Avoid excessive use of sleeping medications. An occasional sleeping pill may help now and then; however, chronic use may promote dependency that can exacerbate sleeping difficulties.
7. Limit caffeine intake. Caffeine in the evening disturbs sleep—even in those who feel it does not! (Cola, chocolate, coffee, tea, etc.)
8. Limit alcohol intake. While alcohol may help people fall asleep more easily, the ensuing sleep is disrupted when its effects wear off.
9. Never go to bed angry. Taking work or worry to bed is a sure way to lose sleep. Make time to clear your mind before you get under the covers.
10. Mask excessive, occasional loud noises. Homes near airports, trains or highways can experience loud noises that disturb sleep even in people who are not awakened by noises, and cannot remember them in the morning. Sound insulation or even just turning on a fan can help.
11. Chronic use of tobacco disturbs sleep.
12. Sleep in Comfort. Choose a bed that contours to your unique body, encourages more proper spinal support, provides dual comfort zones and reduces pressure points.
Posted in Quality Of Sleep
drink a cup of chamomile tea before bed, that usually relaxes me….its just makes life more calm…idk
References :
I have been working 3rd. shift 11:30pm-7:30am for …jayzus…17 years! I use ambient music, try Echoes at WXPN 88.5 in Phila. PA for CD’s.
Also, Sleepy Time & Tension Tamer made by Celestial Tea. I double them up in 1 cup.
References :
12 WAYS TO IMPROVE THE QUALITY OF YOUR SLEEP
1. Avoid too much of a good thing. As inviting as your Sleep Number® bed might be, excessively long periods spent in bed lead to fragmented and shallow sleep.
2. Sleep on a schedule. A regular bed time and wake up time will strengthen your internal clock and helps establish consistent, regular times of sleep onset. Follow a nighttime routine—same time, same order! Such a routine cues your body that it’s bedtime.
3. Exercise regularly. Studies indicate that regular, daily exercise deepens sleep. Occasional exercise does not necessarily improve the sleep the following night. Don’t exercise right before bedtime.
4. Moderate the temperature. Excessively warm rooms (above 75 degrees) disturb sleep (less REM Delta sleep, more awakenings). However, excessively cold rooms do not solidify sleep. 65-70 degrees is considered ideal.
5. Eat right. Hunger tends to disturb sleep. Therefore, a light snack before bed tends to help sleep. Heavy meals right before bedtime tend to interfere with sleep.
6. Avoid excessive use of sleeping medications. An occasional sleeping pill may help now and then; however, chronic use may promote dependency that can exacerbate sleeping difficulties.
7. Limit caffeine intake. Caffeine in the evening disturbs sleep—even in those who feel it does not! (Cola, chocolate, coffee, tea, etc.)
8. Limit alcohol intake. While alcohol may help people fall asleep more easily, the ensuing sleep is disrupted when its effects wear off.
9. Never go to bed angry. Taking work or worry to bed is a sure way to lose sleep. Make time to clear your mind before you get under the covers.
10. Mask excessive, occasional loud noises. Homes near airports, trains or highways can experience loud noises that disturb sleep even in people who are not awakened by noises, and cannot remember them in the morning. Sound insulation or even just turning on a fan can help.
11. Chronic use of tobacco disturbs sleep.
12. Sleep in Comfort. Choose a bed that contours to your unique body, encourages more proper spinal support, provides dual comfort zones and reduces pressure points.
References :
http://www.selectcomfort.com/sleep_research/better_sleep_researcharticledisplay.cfm?title=&siteLocation=001~2~28~3~2-2539