Having a little trouble getting enough zzz’s? It’s not uncommon for adults to go through periods of insomnia at several different times during their lifetime. Lack of sleep causes difficulty concentrating, exhaustion and a general feeling of discomfort. In extremes, lack of sleep can also be dangerous – causing car and work accidents. But, luckily, there are ways to get your sleep back on track – often without resorting to over the counter or prescription drugs.

Here are six tricks you can try to help you get back to getting a good night’s sleep. 

Keep a regular schedule

Waking and going to bed at the same time each day can help keep your body in a rhythm that can improve your sleep habits. By going to bed and waking at the same time each day, you’re teaching your body when its time to sleep.

Eliminate distractions from the bedroom.

Most sleep experts recommend that the bedroom be used for sleeping and lovemaking only. Activities like reading and watching television in bed actually prevent your body from becoming ready for sleep when you get into bed. 

Watch what – and when- you eat

Eating heavy meals too close to bedtime can interrupt sleep. If you stop eating 3 hours before going to bed, you’ll improve your sleep – and likely your waistline too, since you’ll give your body more time to burn off calories before going to sleep. In addition, avoid spicy foods in the evening as they may cause stomach discomfort or heartburn at bedtime. In addition, avoid caffeinated drinks in the evening, as they may cause lack of sleep. Alcohol has a similar effect on some people. 

Make the room comfortable 

Too many lights in and around the bedroom can cause difficulty sleeping. Investing in some blackout shades might be in order. Keep your room at a comfortable temperature for sleeping. For most people, this is a little cooler than the normal waking temperature. Being too hot can cause fitful sleep. In addition, make certain you’re sleeping on a supportive, yet comfortable mattress, and using comfortable pillows.

power nap now by pierluigisurace

The power nap for many people is a pleasure and also a need. But often there is no time for such a luxury.

Many people feel bad and stressed when they take a power nap in the afternoon while others work. It has spread the impression that a power nap is a sign of laziness and also that it prevents good sleep and creates insomnia during the night.

A series of data obtained in recent years show that people have a biological need to power nap in the middle of the day. As the human body needs sleep at night it also needs sleep during the day.

A power nap has no adverse effects on the duration and quality of sleep. In short the human brain, is somehow biologically programmed for both sleep periods without any negative interaction.

The biological need for a power nap, when met, has beneficial effects among both the young and elderly.

Chronic sleep loss leads to attention problems, concentration problems, data processing speed problems, short-term memory and decision-making problems. Indeed, the chronic sleep deprivation is a risk factor for developing obesity and diabetes.

a power nap can help you relax by binscorner

Taking a power nap is a proven way to increase creativity and productivity, while improving the state of our health.

For many years in western societies, a power nap was considered laziness, weakness or illness. But during the last years a power nap is seen increasingly positive. The scientific data show that a power nap in the middle of the day helps both our mental and physical condition, making us more creative, more productive and more responsive. A power nap reduces stress and reduces the risk for heart attacks and heart diseases, diabetes and weight gain. It can also make you cleverer, healthier and more still.

A power nap of 60 minutes can make us function better in the next 10 hours. Research showed that pilots who take a power nap of 26 minutes during a flight (while the aircraft is on auto pilot) improve their performance by 34% and general alert by 54%.

6 reasons why you need to take a power nap

1. A power nap can help you relax

Do you know what the Great Napoleon, John Kennedy, Leonardo da Vinci and Churchill had in common? All four-loved power napping, the short sleep shortly after noon.

It is proven that the power nap reduces stress and helps to have a more productive afternoon, whether we are in the middle of the week or during the weekend. At a time when even the list of our obligations grows and the time for a good night sleep is reduced, power nap is a very good way to fill up your batteries.

Power nap does not last long but it invigorates and stimulates our body and spirit, cutting pleasantly the day to two.

The power nap effect is like when a computer makes a SAVE and stores the information, in the same way our brain stores the information obtained until the power nap. So when we wake up from power napping, our memory is clean and our mind is refreshed.

Power Nap image by marj_k

The need for a power nap has to do with not only sufficient sleep at night, but also with the load of information we receive. Our brain has the need to rest and stop for a moment the flow of information and this is why we need to 'turn off the switch' during the day.

The signs that notify us that we need sleep are different for each person. Some feel that energy is reduced, others experience memory gaps and others simply cannot keep their eyes open. Whatever your warning alarm the key 'is to sleep a little' - take a power nap, of approximately 20 - 30 minutes so that you do not get in deep sleep (REM). If you sleep more, you run the risk of having difficulties to wake up and when you manage to wake up you will end up with a headache and bad mood.