Getting a great, full night’s sleep can solve more problems than you think! Quality sleep can be hard to come by when you have daily work stress, family responsibilities and busy schedules. Neck and back pain and restless nights only make it harder. Although you might not be able to control all of these interfering factors, you can make habit changes and positive choices which result in a better night’s sleep.
Here are 7 tips to getting a great night’s sleep…
1. Pay attention to what you eat and drink
Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
2. Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
3. Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what’s on your mind and then set it aside for tomorrow.
4. Get comfortable
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow contribute to better sleep, too. Since the features of a “good bed” are subjective, choose what feels most comfortable to you. Consider getting a free Mattress Prescription to find your perfect mattress. If you share your bed, make sure there’s enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.
Tips 1-4 source: Mayo Clinic.
5. Turn off your television and computer
Many people use the television to fall asleep or relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
Tip 5 source: HelpGuide.
6. Know how much sleep you and your kids need
According to a National Sleep Foundation (NSF) survey, only 20% of adolescents get the recommended nine hours of sleep per night on school nights. The NSF recommends that children ages 3 to 5 need 11 to 13 hours; ages 5 to 10 need 10 to 11 hours; ages 10 to 17 need 8.5. to 9.5 hours; ages 18 and above need 7 to 9 hours.
7. Establish a regular routine
Try to go to bed and wake up at the same time every day. People who frequently switch their sleep times experience something akin to jet lag. Sunday night insomnia is where weekend warriors stay up late on Friday and Saturday and then have trouble falling asleep on Sunday. Just that 24-48 hours can shift your circadian rhythm and cause poor sleep.
Tips 6-7 source: WebMD.