Sleeping

Mostly for myself, I've been having troubles with it for quite some time. I figured if I studied it some, took some notes, got it in my blog It'd help me a lot.



1 - Get a schedule

your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day. But make sure not to oversleep.


2 - Be mindful of what you have eaten or drunk before bed

* Stomach should not be too full, but not too empty.
* Digestion doesn't work well while asleep.
* Do not eat heavy foods a few hours before sleep (But not go to bed on empty stomach either).
* Caffeine sits in the body for 8 hours, so no tea or coffe in the evening.
* Drink 2l or more of water a day. Hydrated body is awesome.
* Alcohol may make you feel sleepy, but will greatly reduce sleep quality.
* Great foods in the evening, before bed: milk, turkey, yogurt, ice cream, peanuts. Since Tryptophan helps the body produce serotonin in order to relax.


3 - Keep the room dark

* Avoid any kind of light, pull curtains across the blinds, LED clocks, computer lights so forth. Also really hard to go back to sleep if exposed to bright light.


4 - Change your sleeping position

* When on your back, have a pillow under ur feets.
* When on your side, have a pillow in between your legs.
* Avoid sleeping on your stomach, it's shit.


5 - Exercise

Your body wants to recover, if you've not exerted yourself there isn't much to recover from, and it might distrupt your sleep.
* regular exercise can make your sleep deeper and more restful.
* Don't exercise right before sleep.


6 - Weird circumstances

* If outer circumstances, problems in life etc. are on your mind. Start meditating.


Random tips

* Keep the computer off 1 hour before bed
* Chamomile tea supposedly doesn't count when it comes to tea in the evening
* Don't sleep too long, shoot for around 8 hours. Too little or too long will make you grouchy and tired the next day
* Avoid having on music or TV