Six Strategies for Sound Sleeping

Although none of us could get by without sleep, we sometimes get the bare minimum whether voluntarily to get more work or play or due to the control of insomnia. The challenge is to not only scrape by in terms of sleep but to find strategies to get the amount we really need to not only function, but to function well.

1.       Set a sleeping schedule. Try to go to bed and get up at the same time every morning, even on the weekends. Make sure this schedule allows you enough sleep each night; you should eventually be able to wake up easily without an alarm in the mornings, but set one just in case. Even if you’re busy, you’ll likely be more energized to accomplish more in less time the next day.

2.       Have a bedtime ritual. Relax before bed by reading in low light, listening to calming music or a book on tape, or taking a warm bath or shower. Try to avoid TV or movies right before bed though as the bright lights can keep you up.

3.       Exercise. Exercising a few days a week has been shown to significantly improve amount and quality of sleep comparable or better than sleep aids. Be patient though-it may take a few months of regular exercising for you to reap the sleep benefits especially if you have insomnia.

4.       Eat a healthy diet. Although we know overeating, drinking soda, and eating high fat foods are unhealthy habits, here’s another reason not to - they can prevent a good night’s rest. On another note, many late night cravings can be avoided by just going to bed.

5.       Make sure your sleeping environment is comfortable. Determine your optimal pillow and mattress firmness and if you share a bed, make sure both of you have enough room. It can also help to keep the air cool and the room dark.

6.       Eliminate distractions. If you have noisy neighbors or other unnecessary distractions, try asking for quiet nicely, or try compensating by listening to soothing sounds or using earplugs. Also, try to not let children or pets make a habit of sleeping with you. If you’re worrying about tomorrow’s tasks, write them down somewhere you will see them in the morning so you can confidently forget about them for the night.

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

http://www.helpguide.org/life/sleep_tips.htm

http://well.blogs.nytimes.com/2013/08/21/how-exercise-can-help-us-sleep-better/?_php=true&_type=blogs&_r=0