5 Steps For A Better Sleep

At the age of 40 and above, you'll hear most of them ask: "How do I have a better sleep?" Piled works from the office, stressful duties, and many life demands may be the cause of it. But worry not and consider this few steps to help you have a better sleep.

1. Know your Bedtime and Stick to One Sleep Schedule

You may hear this and read it over and over again but have you really tried it. O all the sleep tips you ould ever read or hear about the most important one is to stick to one schedule every single day as possible. Your biological clock will be sins and all of your other bodily functions will go smoother when your sleep has a regular rhythm.

2. Eliminate All Caffeine Starting at 2 PM

Caffeine has what's called a "half-life" of about 8 hours, which means that its level is reduced, but still somewhat effective in your system after this time. Caffeine prevents you from falling asleep or having good quality sleep since caffeine is a stimulant.

3. Don't Drink Alcohol Within 3 Hours Before Bedtime

For years sleep researchers have known that alcohol is the number one sleep aid in the world. If you look back at the results of the 2005 Sleep in America poll, you will find that 11 percent of those polled used alcohol as a sleep aid at least a few nights a week.  Another study conducted in the Detroit area showed that 13 percent of those polled had used alcohol as a sleep aid in the past year. However, the reality is alcohol is not the answer to getting better sleep. While alcohol can make you sleepy, it also does the following to detract from sound sleep:

1. Keeps you from reaching the deep stages of sleep
2. Dehydrates you
3. Awakens you in the middle of the night (usually to go to the bathroom)

Having a few drinks before bedtime will increase your NREM sleep (Stages 1 and 2) and reduce your REM sleep. You’ll remember that REM sleep helps you organize and store your memories. Too little REM sleep can be devastating for the brain and body. In addition, REM sleep is the sleep stage where most calories are burned. And alcohol is filled with empty calories, so drinking is never a good idea when you’re trying to sleep better or lose weight. See more info on REM sleep here.

4. Stop Exercising 4 Hours Before Bed

Exercise is undoubtedly good for your body. It maintains good cardiovascular health and keeps muscles and bones strong. Data suggest not only that exercising during the day will help you fall asleep more quickly and plunge you into deeper sleep for a longer period of time.




















5. Give Your Self a Morning Sunlight for At least 15 Minutes

Walking outside in the sun for 15 minutes each morning helps the normalize the production of melatonin, the sleep hormone. Your internal body clock (the circadian rhythm) runs on a 24-hour schedule and functions best when you are exposed to a regular pattern of light and dark. Malfunctions in your circadian rhythms because of changes in light and dark exposure can negatively impact your ability to get a good night’s sleep.

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