Here's how to get a better night's rest:
- Keep regular hours. Stick to a sleep schedule to keep your body clock in sync. Try to get up and go to bed during the same hours every day - even on weekends. Doing the same things every night before bedtime helps cue your body that it's time to sleep.- Exercise regularly. Exercise reduces stress and lets the body and mind unwind so you can sleep easier. Don't exercise too close to bedtime. Your body won't have time to shift gears.
- Cut down on stimulants. Caffeine in coffee, tea, soft drinks and chocolate can make it harder to get to sleep and stay asleep. Nicotine in cigarettes has similar effects. Alcohol may make you feel drowsy, but it deprives your body of deep sleep and causes awakenings throughout the night.
- Sleep on a good bed. A mattress that's too small, too soft, too hard or too old can rob you of healthy sleep. In order to get quality sleep, you need a mattress that provides maximum comfort and support.
- Go for quality, not just quantity. The amount of sleep needed varies from person to person. But everyone must have good, solid sleep in order to feel well-rested.
- Worry early. Plan your next day's activities early in the evening so worry won't keep you awake when you go to bed. Set aside a regular time to make lists and work out problems.
- Watch what you eat. Eating too much before bedtime makes your digestive system work overtime, interrupting sleep. A rumbling, empty stomach can, too.
- Create a good sleep environment. In addition to a good mattress, you need a cool, dark, quiet room.
- Limit naps. Taking long afternoon naps can interfere with nighttime sleep patterns. If you need a nap, don't sleep longer than 30 minutes.
- Take a walk. Studies show people who get adequate natural daylight tend to sleep better at night.
- Check medications. If you are taking medications, be aware that some may cause daytime drowsiness, while others may cause sleeplessness. Ask your physician.
- Don't worry about falling asleep. Stay relaxed. The more you worry, the harder to fall asleep and stay asleep.
- Develop a sleep ritual. Transition to sleep is easier by doing the same things each night just before bed.
- Give sleep priority. Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.