You're not doomed
to toss and turn every night. Consider simple tips for better sleep, from
setting a sleep schedule to including physical activity in your daily routine.
Feeling
crabby lately? Or simply worn out? Perhaps the solution is better sleep.
Think about all the factors that can interfere with a good
night's sleep — from pressure at work and family responsibilities to unexpected
challenges, such as layoffs, relationship issues or illnesses. It's no wonder
that quality sleep is sometimes elusive.
Although you might not be able to control all of the factors
that interfere with your sleep, you can adopt habits that encourage better
sleep. Start with these simple sleep tips.
No. 1: Stick to a
sleep schedule
Go to bed and get up at the same time every day, even on
weekends, holidays and days off. Being consistent reinforces your body's
sleep-wake cycle and helps promote better sleep at night. There's a caveat,
though. If you don't fall asleep within about 15 minutes, get up and do
something relaxing. Go back to bed when you're tired. If you agonize over
falling asleep, you might find it even tougher to nod off.
No. 2: Pay
attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might
keep you up. Also limit how much you drink before bed, to prevent disruptive
middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The
stimulating effects of nicotine and caffeine — which take hours to wear off —
can wreak havoc with quality sleep. And even though alcohol might make you feel
sleepy at first, it can disrupt sleep later in the night.
No. 3: Create a
bedtime ritual
Do the same things each night to tell your body it's time to
wind down. This might include taking a warm bath or shower, reading a book, or
listening to soothing music — preferably with the lights dimmed. Relaxing
activities can promote better sleep by easing the transition between
wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of
your bedtime ritual. Some research suggests that screen time or other media use
before bedtime interferes with sleep.
No. 4: Get
comfortable
Create a room that's ideal for sleeping. Often, this means cool,
dark and quiet. Consider using room-darkening shades, earplugs, a fan or other
devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too.
Since the features of good bedding are subjective, choose what feels most
comfortable to you. If you share your bed, make sure there's enough room for
two. If you have children or pets, set limits on how often they sleep with you
— or insist on separate sleeping quarters.
No. 5: Limit daytime
naps
Long daytime naps can interfere with night time sleep —
especially if you're struggling with insomnia or poor sleep quality at night.
If you choose to nap during the day, limit yourself to about 10 to 30 minutes
and make it during the mid afternoon.
If you work nights, you'll need to make an exception to the
rules about daytime sleeping. In this case, keep your window coverings closed
so that sunlight — which adjusts your internal clock — doesn't interrupt your
daytime sleep.
No. 6: Include
physical activity in your daily routine
Regular physical activity can promote better sleep, helping you
to fall asleep faster and to enjoy deeper sleep. Timing is important, though.
If you exercise too close to bedtime, you might be too energized to fall
asleep. If this seems to be an issue for you, exercise earlier in the day.
No. 7: Manage
stress
When you have too much to do and too much to think about your
sleep is likely to suffer. To help restore peace to your life, consider healthy
ways to manage stress. Start with the basics, such as getting organized,
setting priorities and delegating tasks. Give yourself permission to take a
break when you need one. Share a good laugh with an old friend. Before bed, jot
down what's on your mind and then set it aside for tomorrow.
Know when to
contact your doctor
Nearly everyone has an occasional sleepless night — but if you
often have trouble sleeping, contact your doctor. Identifying and treating any
underlying causes can help you get the better sleep you deserve.