Advice for a Better Night's Sleep

Oct 27, 2011
Mollie Napier

A good night's sleep - Microsoft Clip Art

How to get a better night's sleep and wake well rested.

Many people in today’s busy world find it difficult to have enough time for sleep. Balancing work, fun, and family often takes so much time that sleep loses out. But if sleep loses out for too long, it can have horrible effects on your health. For the sake of your health, do your best to sleep your best. If you still have trouble sleeping, try some of the following advice.

Things to Do

Create a regular sleep schedule. It may seem great to sleep in on the weekends, but it can make it more difficult to wake up on Monday. If you fall asleep and wake up at the same time every day, your circadian rhythm will become regular and you will wake more energized. You may even be able to give up the alarm, as your body will awaken when you’ve had enough sleep. If you find you need a little extra sleep still, try napping but nap smart. Nap in the early afternoon and for no more than thirty minutes to prevent naps interfering with your sleep. If you suffer from insomnia, naps are not the solution.

Spending long days away from natural light and nights in front of the artificial light produced from televisions and computers creates an imbalance in the sleep-wake cycle. Melatonin is the hormone responsible for this cycle, and production is controlled by light exposure. To maintain the balance, try to spend as much time as possible in the daylight, even if you just take the occasional fresh air break at work. Try to wake up to an hour of sun as well. In the evening, limit the amount of artificial light to which you are exposed.

Create a relaxing routine. Do something mildly stimulating after dinner, like taking a walk or washing the dishes. Immediately before bed, try reading a book by soft light, waking a warm bath, listening to soft music, doing some easy stretches, preparing for the next day, or something else you find relaxing.

Create a relaxing sleep space. The darker your sleep space, the better. Keep noise to a minimum, or use white noise to block out unwanted noise. The best temperature for a bedroom is typically 65°F (18°C) with ventilation to allow for oxygen flow. Allow enough space in your bed that you can stretch out. Find the best mattress and pillow combination that gives you enough support and comfort.

Eat right and get regular exercise. Twenty to thirty minutes of regular exercise, even if it’s broken up, will help with a more restful sleep. Walking, riding a bike, or doing housework will all help. Don’t exercise too late though, as you may become too stimulated to sleep. If exercising at night, try something relaxing like yoga.

If you’re having trouble sleeping or wake up during the night, stay out of your head and make relaxation your goal. Don’t just lie in bed feeling frustrated if you still can’t sleep. Go do something relaxing until you’re tired.

Start each morning with a glass of cool water. It will help start your metabolism and wake you up.

Things to Avoid

Don’t work in bed. Your mind should only associate your bed with sleep and sex.

Quit smoking. Nicotine is a stimulant and you sleep restlessly as you feel the need for another cigarette.

Don’t drink alcohol before bed. Alcohol keeps the body from reaching deep sleep. Also avoid caffeine, which can still be in effect ten to twelve hours after intake.

Watch what you eat before bed. Avoid large meals of fatty, spicy or acidic food. For the best results, don’t eat for two hours before bed. This will help your meal be more fully digested by the time you sleep. If you do need a snack to satisfy your hunger, try something wholegrain or high in tryptophan. Some foods that help promote sleep include milk, tuna, pumpkin, artichokes, avacadoes, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat and bananas. Avoid too many liquids late at night to prevent late night bathroom excursions.

Stress and worry can make sleep difficult. If you can’t sleep or keep waking up because of your fears, take note of what’s bothering you. Keep a journal of these worries and remember you’ll deal with them best in the morning. Relaxation techniques may also help sleep. Try deep breathing, meditation, progressive muscle relaxation or turning your thoughts to something else, like counting sheep.

You May Need to See a Doctor

If you’ve tried a number of tricks to get to sleep and still struggle, perhaps you should visit a doctor. There are a number of disorders that could affect your sleep. Anemia, stress, asymptomatic heartburn, bruxism, sleep apnea, restless leg syndrome or sleep walking are just some of the disorders that could ruin your sleep.