10 tips for a better night’s sleep
According to sleep researchers, there are simple first steps you can take to insure you get enough good, restful sleep. Of course, if you suspect you may have a serious impediment to sleep-like apnea, for example-you should be evaluated and treated by a medical doctor. But otherwise you can improve the quality of your sleep, and thus your health, by making a few simple adjustments to diet, habits, routine and even bedroom furnishings. Try out these suggestions and see if the quality of your slumber improves:
1. Maintain a regular bed and wake time schedule, including weekends. “Sleeping in” on weekends throws off your rhythm. Consistency is best.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. Avoid lively conversations, action-filled television programs and achievement oriented tasks just before bedtime.
3. Create a sleep-conducive environment that is dark, quiet, comfortable-not too cool or too warm. If you sleep with a bed partner whose comfort levels are different from your own, the two of you can compromise and dress accordingly to accommodate.
4. Sleep on a comfortable mattress and pillows. There are many new materials on the market. If your bedding is more than seven or eight years old, shop around for something comfortable, trying out actual bed models in furniture showrooms.
5. Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment. Reading in bed to relax is OK, but avoid doing challenging crossword puzzles or games.
6. Finish eating at least two to three hours before your regular bedtime. A body focused on digestion is not fully relaxed and consequently, sleep may not reach deep, restorative levels. Eat a healthful, balanced diet with a minimum of refined sugars, which are stimulating.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime so you have time to wind down and the adrenaline can leave your system.
8. Avoid nicotine (cigarettes, tobacco products). Besides other detrimental health effects, tobacco products can lead to poor quality sleep when used close to bedtime.
9. Avoid caffeine (coffee, tea, soft drinks, chocolate) close to bedtime. Stimulants can keep you awake or make it hard to go back to sleep if you awaken during the night.
10. Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
