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11 Tips for the Best Sleep Ever

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11 Tips for the Best Sleep Ever

By Marlo Sollitto, contributing editor

Sometimes sleep and caregiving don’t seem to mix. With a packed schedule, being pulled in a million different directions by elderly parents, kids, jobs and all of the other things that constantly demand your attention, who has time to sleep? And when you do find the time, you toss and turn, your mind races and you lie awake. Does this sound familiar?

Experts say many people unknowingly establish “bad sleep habits” as part of their daily routine…and some of these practices could be keeping sleep away. A lot of things can come between you and a good night’s sleep. You can, however, start establishing better habits so you can consistently get quality sleep.

1. Find your sleep number
First, figure out how many hours of sleep a night will make you feel rested in the morning. You know you’re getting enough sleep if you don’t feel sleepy during the day. Most adults need about 7 to 8 hours of sleep each night.

(5 Steps to a Better Night’s Sleep)

2. Don’t try to make it up
If you aren’t getting enough sleep, you can’t “make it up” by sleeping late on the weekends, for instance. Once it’s gone, it’s gone. Sleeping longer on certain nights or frequent napping will only inhibit your ability to get a good night’s rest the following night. By trying to make up sleep, you are sabotaging your chances of consistently getting a good night’s sleep.

How to Help Cure Insomnia
Restless Leg Syndrome and Other Sleep Disorders
What is Sleep Apnea?

11 Tips for the Best Sleep Ever originally appeared on

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1:53PM PDT on Aug 17, 2011

A more physical way is once you are in bed, tense to bursting point your right arm, and then let it relax, and feel it becoming warm. Repeat with your other limbs in turn. Then all at once. Then push out and countract your abdomen in turn, 4 or 5 times, allowing the same tension and relaxation. Do the same with your neck and face. Finally altogether, and feel the complete sense of relaxation. I was taught these techniques by a Doctor, a psychiatrist when I was suffering deep depression and inability to sleep, even if exhausted. Always have in mind whilst performing these techniques that you are becoming more relaxed and sleepier mentally as well as physically. It worked for me.

1:43PM PDT on Aug 17, 2011

I would suggest listening to some gentle classical music, such as part of Beethoven's Violin Concerto or the Sanctus from Faure's Requiem.

12:27PM PDT on Aug 14, 2011

Good basic tips, but I always find a little reading helps me to settle and unwind.

7:07PM PDT on Aug 8, 2011

Thanks for the tips!

11:42PM PDT on Aug 5, 2011

Noted with interest.

10:15AM PDT on Jul 31, 2011


5:57PM PDT on Jul 25, 2011

Roxana C. thank you for the green star. I would venture to guess that you have some experience with caretaking to appreciate this.

11:49PM PDT on Jul 24, 2011

wow thanks alot, i usually have a lot of problems when it comes down to sleeping, hopefully this will help me.

12:34PM PDT on Jul 24, 2011

"Just Turn off Your Mind" - sounds simple. This has been one one of the biggest problems in people who cannot sleep. Anxiety, stress, daily problems pray on our minds.
For people who have overwhelming anxieties, and stress, most find release in sleep.

1:04PM PDT on Jul 23, 2011

I can't just lay down and stay asleep...I can't sleep in the same position for long--constantly turning.For some reason,I have to turn because I get so I can't breathe laying in one position.-Doesn't matter the bed.It's the way it's been for years--surprizingly,I do get enough sleep then but when my mind won't shut off....That's another deal.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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Thanks for the information.


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