How to Get a Good Night’s Sleep

How you spend your day greatly affects how well you sleep. Your bedtime habits, and day-to-day routine hinge on your nightly rest. Although you might find it difficult to control all the factors interfering with your sleep, you can adopt habits that encourage better sleep. Start with these simple tips.

Tip #1: Stick to a sleep schedule

Keeping a consistent sleep-wake cycle promotes better sleep at night. This means you’ll have to go to bed and get up at the same time every day, even on weekends.

However, if you don’t doze off within about 15 minutes, get up and do something relaxing. It’s when you’re already tired that you hit the sack again.

Tip #2: Pay attention to what you eat and drink

It’s a bad idea to go bed with an empty or stuffed tummy. Discomfort might keep you up. Also, limit how much you drink before bed to prevent middle-of-the-night toilet trips.

Tip #3: Create a bedtime ritual

Do certain things every night on repeat, to tell your body it’s time to rest. You might want to take a warm shower or read a book. Activities that are relaxing can promote better sleep.

Try to stay away from watching TV or using other gadgets as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

Tip #4: Get comfortable

Create your own space conducive for sleeping. Often, this means cool, dark and quiet. Choose a comfy mattress and pillow because good bedding makes you feel most comfortable.

Tip #5: Limit daytime naps

Daytime naps that are longer interfere with nighttime sleep, especially if you’re struggling with insomnia or poor sleep quality. If you like daytime naps, limit yourself to about 10 to 30 minutes and make it during the midaternoon.

Tip #6: Include physical activity in your daily routine

Regular physical activity helps you to fall asleep faster and enjoy deep sleep. However, it’s all about timing. If you exercise too close to bedtime, you might be too energized to fall asleep. If this becomes an issue, exercise earlier in the day.

Tip #7: Manage stress

If you have much to do and too much to think, your sleep is likely to suffer. Consider healthy ways to manage stress by starting with the basics like setting priorities and delegating tasks. Cut yourself some slack! Before bed, take note of what’s on your mind and then set it aside for tomorrow.

Source: mayoclinic.com, helpguide.org