Catching Quality ZZZZ's
When it comes to sleep, it's not just quantity that matters-its quality. How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.
How to sleep better tip 1: Support your body's natural rhythms
If you keep a regular sleep schedule-going to bed and getting up at the same time each day-you will feel much more refreshed and energized than if you sleep the same number of hours at different times. Start by setting a realistic bedtime that will work with your lifestyle. Avoid sleeping in-even on weekends or nights you've stayed up late. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. Napping is a good way to recharge and make up for lost sleep hours but if you tend to have trouble falling asleep or staying asleep throughout the night, napping can make things worse. If insomnia is a problem for you, consider eliminating naps altogether or limiting them to 15 to 20 minutes in the early afternoon.
How to sleep better tip 2: Control your exposure to light
Spending long days in an office away from natural light can impact your daytime wakefulness and make your brain sleepy. During the day expose yourself to bright sunlight in the morning. Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window. At night avoid bright screens within 2 hours of your bedtime. This includes the screen on your phone, tablet, computer, or TV. When it's time to sleep, make sure the room is dark. The darker it is, the better you'll sleep. Keep the lights down if you get up during the night. If you need to get up during the night, avoid turning on the lights if possible. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
How to sleep better tip 3: Get regular exercise
Studies show that regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise-such as walking for just 10 minutes a day-improves sleep quality. Try to finish moderate to vigorous workouts at least 3 hours before your bedtime. If you're still experiencing sleep difficulties, move your workouts even earlier. For some people, it can take up to 6 hours for the body to fully cool down after exercise to a temperature conducive to sleep.
How to sleep better tip 4: Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep. It's particularly important to watch what you put in your body in the hours leading up to your bedtime. Consider eliminating caffeine after lunch or cutting back your overall intake. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Avoid alcohol before bed. While a nightcap may help you relax and fall asleep faster, it interferes with your sleep cycle once you're out. For some people, a light snack before bed can help promote sleep. For others, eating before bed can lead to indigestion and make sleeping more difficult. Experiment with your food habits to determine your optimum evening meals and snacks. If you need a bedtime snack, try half a turkey sandwich or a small bowl of whole-grain, low-sugar cereal or granola with milk or yogurt or a banana.
How to sleep better tip 5: Wind down and clear your head
Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can't get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day. If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you'll be able to sleep better at night. Relaxation is beneficial for everyone, but especially for those struggling with sleep. Some simple relaxation techniques include deep breathing, progressive muscle relaxation, or visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you.
How to sleep better tip 6: Improve your sleep environment
Keep noise down. If you can't avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help. Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65� F or 18� C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support.
How to sleep better tip 7: Ways to get back to sleep
It's normal to wake briefly during the night. In fact, a good sleeper won't even remember it. But if you're waking up during the night and having trouble falling back asleep, the following tips may help. Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you're awake or your inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body or to practice breathing exercises. Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you'll be much more productive and creative after a good night's rest.
If, despite your best efforts at self-help, you are still troubled by any of the following symptoms, you may have a sleep disorder that requires additional treatment:
Persistent daytime sleepiness or fatigue
Loud snoring accompanied by pauses in breathing
Difficulty falling asleep or staying asleep
Unrefreshing sleep
Frequent morning headaches
Crawling sensations in your legs or arms at night
Inability to move while falling asleep or waking up
Physically acting out dreams during sleep
Falling asleep at inappropriate times
Are you ready for bed now?
