Do you have a hard time getting to sleep and staying asleep? Do you wake up tired and not at all refreshed? If you are not suffering from a sleep disorder you may want to consider making a few simple changes in your daytime activities and in your bedroom to get the sleep that you need.
Here are some simple guidelines that may work for you.
If you can work some exercise into your day, you will be able to fall asleep more easily at night.
Shoot for 20 - 30 minutes of moderate activity, but avoid brisk exercise right before bedtime as this will stimulate your body and make falling asleep more difficult.
Try to stick to a schedule for bedtimes and wake up times.
If you can keep your wake up time consistent on the weekends, the entire better.
Establish a bedtime routine that includes quiet, relaxing activities such as taking a warm bath, reading or listening to music.
Avoid watching television right before going to bed.
The content and the light emitting from the TV may each act as stimulants.
Try not to consume alcohol right before going to bed and limit caffeine intake to the morning hours.
Watch out for the less obvious sources of caffeine such as chocolate.
Keep your bedroom dark and quiet at night.
If you need to block out noise, try using a fan or a white noise machine.
Make sure you are exposed to sunlight or indoor lights when you get up in the morning.
Make sure the temperature in your bedroom is not too warm and that you have proper ventilation.
Many people keep their bedrooms too warm - your body temperature should drop when you are sleeping.
Don't take naps during the day.
Or if you must, keep it to 20 or thirty minutes maximum in the early afternoon.
If you tend to worry a lot, keep a journal or list next to your bed so you can jot things down to get them off your mind.
Try to avoid working right up until bedtime or you will not be able to "shut down" your brain for a relaxing night's sleep.
Avoid eating a large meal right before you go to bed.
A light snack is fine before bedtime and may even help you sleep.
Make sure that your mattress, bedding and pillows are comfortable.
Many people spend a lot of money and time getting a good mattress and then forget to think about their pillows.
Having a pillow that works for you can be critical in getting a good night's sleep.
Here are some simple guidelines that may work for you.
If you can work some exercise into your day, you will be able to fall asleep more easily at night.
Shoot for 20 - 30 minutes of moderate activity, but avoid brisk exercise right before bedtime as this will stimulate your body and make falling asleep more difficult.
Try to stick to a schedule for bedtimes and wake up times.
If you can keep your wake up time consistent on the weekends, the entire better.
Establish a bedtime routine that includes quiet, relaxing activities such as taking a warm bath, reading or listening to music.
Avoid watching television right before going to bed.
The content and the light emitting from the TV may each act as stimulants.
Try not to consume alcohol right before going to bed and limit caffeine intake to the morning hours.
Watch out for the less obvious sources of caffeine such as chocolate.
Keep your bedroom dark and quiet at night.
If you need to block out noise, try using a fan or a white noise machine.
Make sure you are exposed to sunlight or indoor lights when you get up in the morning.
Make sure the temperature in your bedroom is not too warm and that you have proper ventilation.
Many people keep their bedrooms too warm - your body temperature should drop when you are sleeping.
Don't take naps during the day.
Or if you must, keep it to 20 or thirty minutes maximum in the early afternoon.
If you tend to worry a lot, keep a journal or list next to your bed so you can jot things down to get them off your mind.
Try to avoid working right up until bedtime or you will not be able to "shut down" your brain for a relaxing night's sleep.
Avoid eating a large meal right before you go to bed.
A light snack is fine before bedtime and may even help you sleep.
Make sure that your mattress, bedding and pillows are comfortable.
Many people spend a lot of money and time getting a good mattress and then forget to think about their pillows.
Having a pillow that works for you can be critical in getting a good night's sleep.
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