Over 100 million Americans have trouble falling asleep or staying asleep at night. Are you one of these people? If so, there are many things you can do to help! By making some simple changes to your lifestyle and sleep environment you can greatly improve a night’s sleep.
During the day…
1. Do not nap. Napping during the day can confuse your body, making it more difficult to sleep at night. If you feel that you absolutely need to nap, nap early in the day and make sure that it is only for 30 minutes or less.
2. Avoid drinking caffeine and alcohol four to six hours before bedtime. While you may think alcohol can help you sleep, it actually disrupts sleeping patterns.
3. Avoid eating large meals two hours before bedtime. If you are hungry around bedtime, try drinking a glass of milk. Milk has actually been shown to help people sleep.
4. Do not smoke. Nicotine is a stimulant and will make it difficult to fall and stay asleep.
5. Avoid exercising before going to bed. Exercise stimulates the body, making it more difficult to sleep. However, be sure to exercise early in the day- regular exercise can help you sleep deeper.
Before going to bed…
1. Stop doing all work at least an hour before bedtime. This gives your body time to relax before going to sleep. Relaxing before going to bed will help you fall asleep faster.
2. Try to go to sleep at the same time each night and wake up at the same time each day. This helps the body maintain a schedule.
3. Do the same thing before going to bed each night- such as drinking warm milk or herbal tea, to let your body know that it’s time to go to sleep.
4. Write down your worries and concerns in a journal or to-do list before you go to bed. This will help to keep you from thinking about them while you’re trying to fall asleep.
5. Go to bed when you are tired.
Your sleep environment…
1. Make sure your bed is comfortable. Test out different mattresses and try using pillows that support your neck and back.
2. Use earplugs to help reduce noise and window blinds or eye mask to help reduce light. If you have to get up at night, don’t turn on a bright light. Try using a flashlight or a nightlight.
3. Try to make your bedroom a peaceful place. Make sure it is quiet, well ventilated, and a comfortable temperature.
4. Make sure you can’t see your clock from your bed. Being able to see the clock may cause you to worry about the time, causing stress and anxiety.
5. Make your bed a place for sleeping. Avoid doing other things, such as watching TV or doing work, in bed. This helps your body recognize your bed as a place to sleep.
It only takes a few of these changes to your lifestyle and sleep habits in order to sleep better. Try some of these suggestions to help improve your night’s sleep!