9 Tips for A Good Night’s Sleep
Everybody has trouble sleeping from time to time, so don’t worry if you’re having a stretch of having trouble sleeping. Try these tips to help return to a restful, natural sleep.
1. Set a schedule and keep a
regular sleep schedule.
Go to bed at a set
time each night and get up at the same time each morning. Disrupting this
schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder
to wake up early on Monday morning because it re-sets your sleep cycles for a
later awakening. Do not nap within 8 hours of bedtime.
2. Exercise.
Try to exercise 20 to
30 minutes a day. Daily exercise often helps people sleep, although a workout
soon before bedtime may interfere with sleep. For maximum benefit, try to get
your exercise about 5 to 6 hours before going to bed. Do not exercise within
two hours of bedtime.
3. Avoid caffeine, nicotine,
and alcohol.
Avoid drinks that
contain caffeine, which acts as a stimulant and keeps people awake. Sources of
caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs,
and some pain relievers. Smokers tend to sleep very lightly and often wake up
in the early morning due to nicotine withdrawal. Alcohol robs people of deep
sleep and REM sleep and keeps them in the lighter stages of sleep. Avoid all of
these things at least 6 to 8 hours before sleeping if you want a good night’s
sleep. Also, try to avoid eating any kind of large meal within two hours of
bedtime.
4. Have a relaxing bedtime
ritual.
A warm bath, reading,
or another relaxing routine can make it easier to fall sleep. You can train
yourself to associate certain restful activities with sleep and make them part
of your bedtime ritual.
5. Sleep until sunlight.
If possible, wake up
with the sun, or use very bright lights in the morning. Sunlight helps the
body’s internal biological clock reset itself each day. Sleep experts recommend
exposure to an hour of morning sunlight for people having problems falling
asleep.
6. Don’t lie in bed awake.
If you can’t get to sleep, don’t just lie in bed. Do something
else, like reading, watching television, or listening to music, until you feel
tired. The anxiety of being unable to fall asleep can actually
contribute to insomnia. Return to bed when you begin feeling sleepy, and try to
avoid sleeping in locations other than your bed.
7. Control your room
environment and temperature.
Maintain a comfortable
temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent
you from falling asleep. Ensure a dark, quiet environment whenever possible.
Try to avoid going to sleep with the television or radio on, because it can be
a bad habit that leads to the need to have the TV or radio on every time you
try and sleep.
8. Darken your bedroom —
completely.
Recent research has
shown that a dark bedroom helps us sleep better and more completely every
night. Studies found that even small things — like the glow of your clock or
LEDs from another device in your bedroom can reduce the overall quality of your
sleep.
9. See a doctor if your
sleeping problem continues.
If you have trouble
falling asleep night after night, or if you always feel tired the next day,
then you may have a sleep disorder and should see a physician. Your primary
care physician may be able to help you; if not, you can probably find a sleep
specialist at a major hospital near you. Most sleep disorders can be treated
effectively, so you can finally get that good night’s sleep you need.
