7 steps to better sleep
sleep tips
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.
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 take
hours to wear off and can wreak havoc on quality sleep.
And even though alcohol might make you feel sleepy at first,
it can disrupt sleep later in the night.
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.
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, try to set limits on how often they
sleep with you — or insist on separate sleeping quarters.
5. Limit daytime naps
Long daytime naps can interfere with nighttime
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 midafternoon.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.
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.
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, 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.
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