1. Sleep Schedule – Stick to a sleep schedule of the same bedtime and wake up time. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  2. Trouble Sleeping? Avoid Naps – If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short naps may help.
  3. Exercise Daily – Vigorous exercise such as weight lifting is best, but even light exercise is better than no activity. Exercise at any time of the day but not at the expense of your sleep.
  4. Comfortable Mattress & Pillows – Make sure your mattress is comfortable, supportive and the correct mattress for YOU! The one you have been using for years may have exceeded its life expectancy – about 10 to 15 years for most good quality mattresses. Have comfortable pillows and make the room inviting for sleep but also free of allergens that might affect you.
  5. Avoid Caffeine, Cigarettes & Heavy Meals In The Evening – Caffeine and cigarettes can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion which can make it hard to sleep. If you can, avoid eating large meals for 2-3 hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
  6. Wind Down – Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
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