Top Tips for Better Sleep

03 Feb Top Tips for Better Sleep

Posted at 21:36h in Health by Jeremy 0 Comments

0 Likes

Get a Good Night’s Sleep

Like eating well and being physically active, getting a good night’s sleep is vital to your well-being. Here are 13 tips to help you:

Stick to a Sleep Schedule
Go to bed and wake up at the same time each day—even on the weekends. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning.
Don't Exercise Late
Try to exercise at least 30 minutes on most days but not later than 2–3 hours before your bedtime.
Avoid Caffeine & Nicotine
The stimulating effects of caffeine in coffee, colas, certain teas, and chocolate can take as long as 8 hours to wear off fully. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.
Avoid Large Meals & Drinks Late at Night
A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.
Avoid Medicines that Delay or Disrupt your Sleep, if Possible
Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.
Avoid Alcohol Before Bed
A “nightcap” might help you get to sleep, but heavy use robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the sedating effects have worn off.
Don't Take Naps after 3 pm
Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night. Also, keep naps to under an hour.
Relax Before Bed
Take time to unwind. Don’t over-schedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
Have a Hot Bath Before Bed
The drop in body temperature after the bath may help you feel sleepy, and the bath can help you relax.
Have A Good Sleeping Environment
Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep.
Get the Right Amount of Sunlight
Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.
Don't Lie Awake in Bed
If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.
See a Doctor if you Continue to have Trouble Sleeping
If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you.