Ten Tips For Better Sleep
- Maintain a consistent daily schedule for better sleep.
For better sleep stick to a schedule of waking up and going to sleep at the same time every morning and night, even on the weekends. Regulating your body’s internal clock could help you fall asleep and stay asleep for the night.
- Practice a relaxing bedtime ritual.
A relaxing, routine activity right before bedtime done away from bright lights helps separate your sleep time from activities that can cause excitement, stress, or anxiety which can make it more difficult to get a good sleep.
- Avoid naps.
Power napping may help you get through the day, however if you cannot fall asleep at bedtime, eliminating naps may help.
Engage in regular exercise.
Exercise at any time of the day, but not at the expense of your sleep.
- Avoid alcohol, cigarettes, and heavy meals in the evening.
Alcohol, cigarettes, and caffeine can disrupt sleep. Eating big or spice meals can cause discomfort from indigestion making it hard for you to sleep. Try a light snack 45 minutes before bed.
- If you cannot sleep do something relaxing until you feel tired.
Remove televisions and computers from your bedroom to create a more relaxing and quiet atmosphere.
- Invest in a comfortable mattress, pillow, and bedding.
Make sure that your mattress is comfortable and supportive.
Go to sleep and wake up using your internal alarm clock.
Resetting your internal clock will help you to go to sleep and wake up feeling refreshed and ready to take on the day.
- Wind down.
Your body needs time to shift into sleep mode. Spend the last hour before bed doing a calming activity such as reading. Avoid watching television or using an electronic device as the light from the screens of these devices are activating the brain.
- If you are still having trouble sleeping do not hesitate to contact your physician or find a sleep professional. You may also benefit from keeping a sleep diary.