We all have trouble sleeping from time to time. But you
can make it easier to get a good night's sleep every
night with these simple steps. You may also want to
take quiz below to see if you could have a sleep
10 Tips to Get Better Sleep
Simply put, caffeine
keep you awake.
It can stay in your body longer than you might think --
up to about 14 hours. So if you drink a cup of coffee at
noon and are still awake at midnight, caffeine might
be the reason. Cutting out caffeine at least four to six
hours before bedtime can help you fall asleep easier.
If you have already had too much caffeine, try eating
some carbohydrates like bread or crackers to help
reduce the effects.
Avoid alcohol as a sleep aid
you fall asleep, but it also causes disturbances in
sleep resulting in less restful sleep.
Relax before bedtime
miserable, it wreaks havoc on your sleep. Develop
some kind of pre-sleep ritual to break the connection
between all the day's stress and bedtime. These
rituals can be as short as 10 minutes or as long as an
Some people find relief in making a list of all the
stressors of the day, along with a plan to deal with
them this can act as "closure" to the day. Combining
this with a period of relaxation perhaps by reading
something light, meditating, aromatherapy, light
stretching, or taking a hot bath can also help you get
better sleep. And don't look at the clock! That "tick-tock"
will just tick you off.
Exercise at the right time for you
help you get a good night's sleep. The timing and
intensity of exercise seems to play a key role in its
effects on sleep. If you are the type of person who gets
energized or becomes more alert after exercise, it may
be best not to exercise in the evening. Regular
exercise in the morning even can help relieve
insomnia, according to a recent study.
Keep your bedroom quiet, dark, and
many people, even the slightest noise or light can
disturb sleep like the purring of a cat or the light from
your laptop or TV. Use earplugs, window blinds or
curtains, and an electric blanket or air conditioner
everything possible to create an ideal sleep
environment. And don't use the overhead light if you
need to get up at night; use a small night-light instead.
Ideal room temperatures for sleeping are between 68
and 72 degrees Fahrenheit. Temperatures above 75
or below about 54 can disrupt sleep.
Eat right, sleep tight
Try not to go
avoid heavy meals before bedtime. An over-full belly
can keep you up. Some foods can help, though. Milk
contains tryptophan, which is a sleep-promoting
substance. Other foods that help promote sleep
include tuna, halibut, pumpkin, artichokes, avocados,
almonds, eggs, bok choy, peaches, walnuts, apricots,
oats, asparagus, potatoes, buckwheat, and bananas.
Also, try not to drink anything after 8 p.m. This can
keep you from having to get up to use the bathroom
during the night.
before bed --
although it feels relaxing actually puts a stimulant into
your bloodstream. The effects of nicotine are similar to
those of caffeine. Nicotine can keep you up and
awaken you at night. It should be avoided particularly
near bedtime and if you wake up in the middle of the
Napping can only
if you usually have problems falling asleep. If you do
nap, keep it short. A brief 15-20-minute snooze about
eight hours after you get up in the morning can
actually be rejuvenating.
Keep pets off the bed
sleep with you?
This, too, may cause you to awaken during the night,
either from allergies or pet movements. Fido and
Fluffy might be better off on the floor than on your
Avoid watching TV, eating, and discussing
issues in bed
The bed should be used
sex only. If not, you can end up associating the bed
with distracting activities that could make it difficult for
you to fall asleep.
For more information on healthy living, visit the
resources section of my website.