10 Tips for Getting a Good Night’s Sleep
1. Allow time for your mind and body to wind down.
Try a relaxing activity before bed, such as taking a hot bath, getting a massage or listening to some soothing music.
2. If you are having trouble sleeping, don't allow yourself to get frustrated.
Many experts suggest getting out of bed, turning on the light, and engaging in a quiet activity, such as reading, watching TV, or listening to music. Do these things until you find your self fighting off sleep, then return to bed. If you still feel awake, get back up again.
3. Avoid or reduce your intake of caffeine.
People have varying levels of sensitivity to caffeine. Some people feel the effects from caffeine (in coffee, tea, sodas or a chocolate bar) for up to eight hours. Even for those who claim that caffeine never bothers them, this drug can make it harder to get to sleep, cause you to awaken during the night and lower the overall quality of sleep.
4. Avoid alcohol.
Many people believe that drinking alcoholic beverages will help them sleep. Although it can help you relax, it actually contributes to lower quality of sleep by causing frequent awakenings.
5. Quit smoking.
Nicotine is a stimulant. Studies have shown that people who smoke cigarettes have more difficulty falling asleep and staying asleep. Cigarettes can raise blood pressure, increase the heart rate and stimulate brain-wave activity -- not to mention the fire hazards of smoking in bed!
6. Eat light.
Although eating a large meal might make you feel tired, trying to sleep shortly afterwards might be troublesome, as your body works hard to digest the food. On the other hand, going to bed hungry is not good either. Make your evening meal light, and include protein in it to avoid hunger later. If you snack before going to bed, do so about two hours before. Whole-grain carbohydrates and warm milk are common recommendations. Also, avoid snacks that increase your chances of indigestion or heartburn, such as fatty foods or those high in spices.
7. Exercise regularly -- and at the right time.
Regular exercise in the late afternoon or early evening is more effective at improving sleep than that performed in the morning or late evening and can help you to sleep more easily and to increase the quality of sleep over time.
8. Follow a regular bed and wake time.
Even if you stay up late or have trouble sleeping at night, waking up at the same time each morning can help your body get back into a healthy sleep pattern. Problems can arise when you break this pattern, like on weekends if you stay up late and sleep in. Then, when you try to get up early Monday morning, your sleep rhythm is totally off. Our bodies like to follow patterns, especially when it comes to sleeping.
9. Sleep for as long as your body needs.
The amount of time you need to rest and restore your mind and body might be different than anyone else you know. To determine how much sleep you need, observe how much it takes for you to feel rested and alert during the following day.
10. Don't let the "bed bugs" bite!
These are "bugs" in and around your room that can make it more difficult to fall or stay asleep. Do loud noises occur during the night? Do lights shine in your windows or through the door? Is the room too warm? Do children or pets disturb your sleep in the middle of the night? These are the types of environmental factors that often can be changed to promote more quality sleep. For example, you could wear a mask to shield light, unplug the telephone and use a fan ("white noise") to drown out unwanted sounds.