Need a more restful sleep?

If you are like myself, a good night’s sleep is important and on the top of my priority list. Because without a good night’s rest, I don’t function as well the following day.
The following, courtesy of Newspaper Metro, gives simple ways to get a more restful night’s sleep.
I find myself in order to relax before bedtime, I will read a good book. Only problem I have with this relaxation, I tend to fall asleep on my book! haha.
Simple ways to get a more restful night’s sleep:
A good night’s sleep can benefit the human body in various ways, including increasing alertness and improving mood and productivity.
But according to the American Academy of Sleep Medicine, chronic insomnia disorders, which are defined as insomnia that occurs at least three times per week for at least three months, affect 10 percent of the adult population, while an additional 15 to 20 percent of adults suffer from a short-term insomnia disorder (less than three months).
Fortunately, insomnia is treatable, and many people who suffer from insomnia can address their conditions without use of medication.
The following are a handful of strategies adults can employ to ensure a more restful night’s sleep.
– Reduce stimulant consumption. When consumed in large quantities or close to bedtime, stimulants such as caffeine can make it difficult to fall asleep.
Beverages such as coffee and soda contain enough caffeine to interfere with a person’s ability to fall asleep, so keep your caffeine consumption to a minimum, resisting caffeine four to six hours before bedtime.
Nicotine, which is the active constituent in tobacco, also can act as a stimulant, giving men and women another reason to quit smoking. If you must have soda, coffee or tea before, during or after dinner, drink only decaffeinated beverages.
– Stop staring at the clock. According to the Sleep Health Foundation, staring at the clock as you are trying to fall asleep increases the stress hormone cortisol in your body, making it more difficult to fall asleep. Turn your alarm clock away from your bed so you cannot see the time.
– Read before bed but not in bed. The National Sleep Foundation notes that calming activities such as reading can help the human body shift into sleep mode.
But reading in bed may have an adverse effect on your ability to fall asleep. Read in an armchair in your bedroom or another room, as you feel yourself growing tired, stop reading and get into bed. If possible, read print books, magazines or newspapers before going to sleep, as studies have shown that the blue light from electronics such as tablets and e-readers can disturb sleep.
– Avoid alcohol. Men and women who struggle to fall asleep may find that alcohol helps to bring on sleep. While that’s often true, a few hours after consumption, alcohol begins to act as a stimulant. That can affect both your quality of sleep and your ability to remain sleeping. Avoid consuming alcohol within three hours of your bedtime so you can sleep better and longer and are less likely to suffer from interrupted sleep.