Sleep Tips: Six Steps to Better Sleep
You’re not doomed to toss and turn every night. Consider these simple tips for better sleep, such as setting a sleep schedule or incorporating physical activity into your daily routine.
Many factors can interfere with a good night’s sleep, from work stress and family responsibilities to illness. It’s no wonder that quality sleep can sometimes be difficult to achieve.
You may not be able to control the factors that interfere with your sleep. However, you can adopt habits that promote better sleep. Start with these simple tips.
- Follow a sleep schedule
Aim for no more than eight hours of sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people do not need more than eight hours of sleep to get a good night’s rest.
Go to bed and get up at the same time every day, including weekends. Consistency strengthens the body’s sleep-wake cycle.
If you don’t fall asleep within 20 minutes of going to bed, leave the room and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat this as many times as you need, but continue to maintain your regular sleep and wake-up schedule.
- Pay attention to what you eat and drinkDon’t go to bed hungry or overly full. In particular, avoid heavy or large meals a couple of hours before bedtime. Feeling unwell can keep you awake.
Also be careful with nicotine, caffeine, and alcohol. The stimulant effects of nicotine and caffeine take hours to wear off and can interfere with sleep. Also, while alcohol may make you feel sleepy at first, it can disrupt sleep later in the night.
- Create a relaxing environment
Keep your bedroom cool, dark and quiet. Exposure to light at night may make it harder for you to fall asleep. Avoid prolonged use of light-emitting screens just before bed. Try using blackout curtains, earplugs, a fan or other devices to create an environment that works for you.
Doing relaxing activities before bed, such as taking a bath or using relaxation techniques, can promote better sleep.
- Limit daytime naps
Long naps during the day can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.
But if you work at night, you may need to take a nap late in the day before work to help make up for the lack of sleep.
- Make physical activity part of your daily routine
Regular physical activity can promote better sleep. However, avoid doing activity too close to bedtime.
Spending time outdoors every day may also help.
- Control your worries
Try to resolve any worries or concerns before you go to bed. Jot down what’s on your mind and then leave it for tomorrow.
Stress management may help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation can also relieve anxiety.
Learn when to contact your health care provider
Almost everyone has a sleepless night from time to time. But if you frequently have trouble sleeping, see your health care provider. Identifying and treating any underlying causes can help you get the sleep you deserve.
