How To Get A Good Night's Rest

How To Get A Good Night's Rest

by Maryl Joop

Society has a huge focus on physical health and there are crazy obsessions about exercise and eating with workout programs and dieting ideas popping up every day. With such focus on fitness it is surprising how often sleeping is overlooked. Sleeping will make up one-third of your and has powerful effects on your overall health. Here are the steps you need to take in order to get that restful night that your body needs.

The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.

* Schedule-This is probably the most important part of a good night's sleep. Go to bed the same time everyday including on weekends and even holidays. I know it is difficult not to stay up on Friday when it is your only chance but being consistent will reinforce your body's rhythm and help you grow tired around the same time every night as melatonin (chemical used to help you nod off) will be created regularly. The same goes for the time you wake up each day. If you do want to change the time that you get up and grow tired each day it is easiest to do it in small increments and adjust your schedule. * Ritual-As you are getting ready to go to bed each night stick with the same activities. These could include lying on the couch reading a book or taking a shower. Try not to include your ritual activities on your bed but do them somewhere else in the house. By reserving the bed for sleep or romance your body will take the cue and know what your intentions are when you lay down.

Get an Umbrella Policy While you might have liability insurance, you could very well not have enough of it. For instance, a homeowner's insurance polity usually includes some liability protection. However, your policy will probably only cover a couple hundred thousand dollars of personal liability, which can often not be adequate.

* Food-As you eat throughout the day make sure that as you come closer to bed that you are not hungry and not overfull. Hunger or thirst may wake you for a midnight snack while being beyond full will probably guarantee you a trip to the bathroom as well as be hard to digest, keeping you up at night. * Nightcap-Make sure to avoid alcohol before bed. Nightcaps may make you fall asleep but they will likely wake you up later in the night as well as reduce your sleep quality. * Caffeine-Definitely a poor idea any time after lunch as the effects of caffeine last for hours and may end up preventing you from falling asleep. * Electronics-Not a good idea before you is going to bed. The light shining into your eyes will suppress your body's release of melatonin and using electronics will stimulate your mind rather than help you relax and prepare for bed.

I lighten the weight and lift my lower leg only 4-5 inches. This is still enough to stress your lower leg muscle and make you feel the 'burn'. Keep the weight low to prevent any injury and do 20+ reps using this small angle of movement. You can get your heart rate up while preventing your leg muscles from atrophying from lack of use. Other machines you can use include hamstring extension machines (which have little stress on your knee as your leg is moving backwards), stiff-legged deadlifts, and calve extensions.

* Dim Lights and Dark Room - Before you are about to head to bed dim the lights to help you relax and turn them off as you nod off. If the room is not dark enough get a sleeping mask to cover your eyes. * Comfortable Bed - This one involves a little experimentation and bit of cash. If you end up waking with a sore back of neck you should probably change your pillow or mattress. If you are feeling a little stingy purchasing a new mattress remember that you will spend a third of your life asleep on the thing so make sure to get quality * Cool Room - If your room is too cold or too hot you will wake up shivering or sweating. Try and keep your room at around 65 degrees (slightly cool) to help you sleep. * Reduce Noise- Whether this be closing the doors and windows or adding insulation to the walls keep the noise out. If you can't do this there is always the option of white noise like static or a fan running to help you relax. *

Random Calisthenics These are leg exercises that involve little to no knee movement. They include static leg extensions (holding out your legs straight in front of you from a chair) and flutter kicks (same movement from the pool just lying on your back on dry land). After working your legs flip over and do pushups (wide, normal, and inside). Use a kettle bell to do straight arms lifts and then grab a bar for pull-ups. By combining a number of exercises together you can get a good workout without affecting your knees.

- The most important tactic is learning how to relax your mind because even with the perfect setting you will keep yourself up in your thoughts. Organize everything that you may worry about before heading to bed and then whether or not you got everything done empty the worries from your head. You can do this through meditation or relaxation exercises.

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