{"id":501,"date":"2016-11-30T00:10:32","date_gmt":"2016-11-30T00:10:32","guid":{"rendered":"http:\/\/drellireilander.com\/?p=501"},"modified":"2017-01-21T19:26:10","modified_gmt":"2017-01-21T19:26:10","slug":"10-tips-to-a-great-sleep","status":"publish","type":"post","link":"https:\/\/drellireilander.com\/index.php\/2016\/11\/30\/10-tips-to-a-great-sleep\/","title":{"rendered":"10+ Tips to an Amazing Sleep"},"content":{"rendered":"

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Tips to\u00a0give you an amazing sleep<\/h3>\n

Good sleep, for many people, is little more than a dream. According to a study conducted in 2011,\u00a040% of adult Canadians are affected by a sleeping disorder<\/a>! It\u2019s no wonder why so many people find obstacles in achieving optimal health when they do everything right during the day but they are ignoring their sleeping habits. Sleep is a huge component of healthy living because during those hours your body releases hormones, such as melatonin, which are critical in\u00a0allowing your body to rejuvenate and recharge.<\/p>\n

The term \u2018sleep hygiene\u2019 refers to everything that goes into having good sleep habits. Sleep hygiene considers the things you do (behaviour), things around you (environment), and other sleep-related factors.<\/p>\n

So what can you do to help to improve your sleep hygiene and get a better sleep?<\/h4>\n

During the day:<\/em><\/p>\n

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  1. Get some morning sun!\u00a0<\/strong>At least 45min of daylight quality light<\/li>\n
  2. Avoid napping<\/strong>\u00a0in late afternoon or evening<\/li>\n
  3. Exercise regularly<\/strong>\u00a0(but try and fit it in earlier in the day)<\/li>\n
  4. Avoid caffeine<\/strong>\u00a0(including tea, coffee, and soda pop) after 3pm \u2013 they can be very stimulating making it hard to fall asleep<\/li>\n
  5. Avoid alcohol\u00a0<\/strong>\u2013 even though it is a sedative it can interfere with your sleep!<\/li>\n<\/ol>\n

    In the evening:<\/em><\/p>\n

      \n
    1. Create a pre-bedtime routine<\/strong> and only go to bed when you are tired<\/strong>\u00a0\u2013 try a bath before bed, it will relax you and let your brain know it is almost time to sleep<\/li>\n
    2. Avoid heavy meals<\/strong> before bed<\/strong><\/li>\n
    3. Avoid drinking any fluids<\/strong> before going to sleep\u00a0\u2013 you don\u2019t need another reason to get up during the night!<\/li>\n
    4. Use the bed only for sleep and sex!<\/strong>\u00a0Set up another comfortable place to do other activities such as eating, reading, or watching TV<\/li>\n
    5. Find a relaxing practice you enjoy to\u00a0calm the mind and body<\/strong>\u00a0\u2013 try deep breathing exercises or\u00a0progressive muscle relaxation techniques<\/a><\/li>\n
    6. Make sure the room is dark<\/strong>\u00a0(this includes moonlight, electronics, and clocks) \u2013 try wearing a sleep mask if your room is too bright<\/li>\n<\/ol>\n

      References:<\/p>\n

        \n
      1. Stepanski, E. J., and Wyatt, J. K. 2003. Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews 7(3) 215-225.<\/li>\n
      2. Cote, K. 2004. Normal Sleep and Sleep Hygiene [Brochure]. Canadian Sleep Society.<\/li>\n
      3. PubMed Health. 2013. Relaxation techniques and sleep hygiene for insomnia. Retrieved\u00a0from:\u00a0http:\/\/www.ncbi.nlm.nih.gov\/pubmedhealth\/PMH0004995\/<\/a><\/li>\n<\/ol>\n

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