Chances are you, like many Americans, are working harder than ever. And with that hard work it’s paramount that you be able to restore with a restful night’s slumber. With this in mind, The Better Sleep Council has provided these tips to help you achieve a good night’s sleep.
- Avoid regular exercise just before bed. You want to prepare your body for slumber, not action.
- Minimize your stimulants. Even when consumed hours ago, many caffeinated beverages can still cause sleeplessness. And recent research adds nicotine to that list.
- Keep a regular schedule. Changing the time you go to bed can disrupt your body’s biological rhythms and lead to the common “Sunday Night Insomnia.”
- Avoid late meals. The extra digestive processes can keep you awake. Conversely, don’t go to bed hungry; have a light snack.
- Don’t take problems to bed. If you have to, make a list and set it aside until morning.
- Avoid alcohol. You may feel relaxed, but chances are you won’t reach the deepest stages of sleep and restoration, and you’ll awake dehydrated.
- Keep a standard bedtime routine. Even simple things like brushing your teeth can signal your body that it’s time to go to bed.
You can’t get proper rest and maintain your health if your bedroom is not a sleep-friendly environment. If you associate your bedroom with too many non-sleep activities (home office, snack bar, family recreation center), it then becomes a center of action instead of a place of rest. Here are a few tips to create a room fit for a good healthy slumber. 