Get A Better Night’s Sleep
Written by Carla Lowe - Monday, 08 September 2008
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 Tips to improve your quantity and quality of sleep. If your “sleep life” is suffering, you are not alone. Millions of people around the world report regular insomnia and specific sleep troubles such as inability to fall asleep, waking up often during the night, not getting enough sleep, feeling tired and groggy in the mornings, and overall poor quality of sleep.
If this sounds like you, there are some things you can try to improve your quality sleep and finally get a better night’s sleep—without having to rely on prescription sleep medication (although some cases of insomnia do require a trip to the doctor’s office). A good night’s sleep does not have to be unattainable—it can be yours for the taking!
Here are some tips you can follow to finally get the rest your body craves:
First, establish a regular bedtime and wake-up time and try to stick to it as much as you can. Of course, this isn’t always possible; for example, if you have children, when you get injured or sick, or when you have guests over, etc., but do the best you can. If you are normally a night owl, try getting to bed earlier. Start slowly: keep moving your bedtime back in 15-minute increments until you’re at the time you want. Use a non-jarring alarm clock (try music instead of an incessant beeping noise) to get you up in the morning.
Second, make your nighttime environment conducive to sleep. Make sure it’s as dark as possible—turn off all the lights, use blinds/drapes for the windows, and try an eye mask if excess light (from outside, your child’s nightlight, etc.) is keeping you up. Keep it quiet, as well—although some people find soft, relaxing music helpful for falling asleep while others prefer white noise (using a fan, for example).
You’ll also need to be comfortable—wearing comfortable, sleep-appropriate clothing, keeping your room temperature cool and well-ventilated, and ensuring your bed itself (mattress, pillow, blankets) are comfortable, clean, and supportive.
Further, keep your bed reserved for sleep (and sex, of course) and avoid using it for reading, watching T.V., working on your laptop, or eating.
Third, relax before you go to bed. Exactly what is relaxing differs from one person to the next, but you can try activities such as taking a warm bath, listening to relaxing music, journaling, drinking a cup of herbal tea, using aromatherapy, meditation, and progressive muscle relaxation.
Next, avoid stimulants before bedtime and even throughout the day, in some cases. Limit your caffeine intake during the day and avoid it completely at least six hours before you go to bed. Some people cut off caffeine at noon already. If you smoke, quit. Nicotine acts as a stimulant. Although alcohol is technically a sedative and not a stimulant, and can help you relax in the evening, it can exhibit stimulant-like qualities later into the night, keeping you from a good night’s sleep.
Stimulants can also refer to stimulating activities, so near bedtime, steer clear of exciting T.V. shows and reading material as well as loud, blood-pumping music and intense aerobic exercise. These activities can keep your adrenaline and your mind racing long into the wee hours of the night.
Finally, adopt a healthier lifestyle. Healthier people tend to sleep better. Exercising regularly (during the day, not the evening) can help you fall asleep faster and stay asleep longer at night. Avoiding excess sugar and refined and processed foods is not only healthy but also helpful in the sleep department. Keep your weight in check, too—as a rule, overweight people have more trouble sleeping than their leaner counterparts.
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