Get a Good Night’s Sleep: Reset Your Biological Clock
Some people are blessed with the ability to sleep anywhere at any time. Others find falling asleep a challenge that worsens with the passing of years. Left unattended, insomnia can become chronic, disabling and eventually even a medical condition.
Ronald M. Bazar, author of the book Sleep Secrets: How to Fall Asleep Fast, Beat Fatigue and Insomnia, and Get a Great Night’s Sleep, says that lack of sleep not only affects your ability to work effectively but can have serious effects on your relationships and your enjoyment of life. Lack of sleep also can wreak havoc with your hormones, your immune system and your body’s ability to fight off disease.
“You need six and half to eight hours of good relaxed sleep per night in order to maintain and regenerate your bodies’ natural systems,” he said. “You don’t need to resort to taking drugs and narcotics every night either. There are other natural and alternative ways that work even better.”
Bazar’s comprehensive and easy-to-read book includes, yet goes beyond, the sleep tips you’ve heard about and gets into both science-based research and complementary medicine tips for help resolving insomnia and other problems caused by sleep deprivation.
“One of the most important things to do is to reboot your body naturally and then control every factor that prevents you from falling and staying asleep. Here are some of his top recommendations about how to reset your bodies’ biological clock and create solid reliable sleep habits:
- Detach from your electronic devices well before bed. They are insomnia creators.
- Stretch before bedtime. Get on the floor and do some stretching exercises half an hour before bedtime. Do some yoga poses to relax your back and neck, and stretch your legs and especially your calves to help reduce cramping.
- If you are hungry before bed, have a light snack like fruit but don’t have heavy foods or a full meal or a very late dinner.
- Set your sleep time intentionally. Tell yourself that 10 PM is bedtime and 6 AM is wake up time. Mentally establish and commit yourself to sleep on a regular schedule. Stick to it. Go to sleep the same time every night and get up the same time every morning. Make it a habit.
- Listen to soothing music or read for fifteen minutes or more before you turn off the lights. Just make sure you choose something that won’t stimulate your thinking, make you tense up or worry right when you want to go to sleep.
- Don’t have any electronic devices in the room where you sleep. Turn off all lights, TV and radios, cell phones, laptops, computers, and all those power supplies that have a glowing LED or light. Move them into another room and away from your bedroom so they can’t make sounds that wake you up and interrupt your sleep. Use foam earplugs to reduce noise levels that can prevent you from sleeping.