Sleep Wellness

Healthy Sleep Tips

Do you wake up feeling refreshed, alert, and ready to meet the challenges of the day? If not, here are some tips to help you enjoy a good night's sleep.

1. Maintain a regular bed and wake time schedule. Your sleep-wake cycle is regulated by a circadian clock, your body's natural tool to balance sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That's also why it's important to keep a regular bedtime and wake-time, even on the weekends when there's the temptation to sleep in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading, meditating, or listening to soothing music. A relaxing bedtime routine helps separate your sleep time from activities that can cause excitement, stress or anxiety and make it difficult to get a good night's sleep. Avoid activities that may be emotionally upsetting a few hours before you go to bed like working, paying bills, engaging in competitive games or family problem solving. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright light before bedtime; it can mistakenly signal the neurons that help control the sleep-wake cycle that it's time to awaken, not go to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Your bedroom should be sleep-friendly. Design your sleep environment to embrace the conditions you need for sleep: cool, quiet, dark, comfortable and free of interruptions. Is your bedroom reflective of the value you place on sleep? Is your mattress comfortable and conducive to sleep? Is your bedroom free from noise and excessive light? Your room should be kept cool (60-65°F or 16-18°C), dark, and quiet. If you are bothered by the noises around you, try using a pair of foam earplugs, a fan, or a white noise generator to block out the noise.

4. Sleep on a comfortable mattress and pillows. Has you mattress exceeded its life expectancy? Most mattresses wear out after nine or 10 years of use. If you wake up feeling stiff and sore, or if you aren't sleeping as well as you were a year ago, it may be time for a new mattress. A good mattress should gently support all points of your body and give you enough room to move freely. Make sure your mattress provides adequate comfort and support. A worn-out mattress can rob you of a good night's sleep.

5. Use your bedroom only for sleep and romance. The bedroom is no place for computers, TVs or projects you brought home from work. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least two to three hours before your regular bedtime. Eating or drinking too much before going to bed may make you uncomfortable. It's best to avoid a heavy meal before bedtime. Avoid spicy foods that can cause heartburn and contribute to difficulty falling asleep and discomfort during the night. Also, try to restrict fluids before bedtime.

7. Exercise regularly. Daily exercise makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. During exercise, you become more alert. In addition, your body temperature rises and may take as long as six hours to return to normal. A cooler body temperature is associated with sleep onset, so finish your exercise at least three hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

8. Avoid caffeine, including coffee, tea, soft drinks and chocolate before bedtime. Caffeine is a strong stimulant and remains in the body three to five hours. If you are sensitive to caffeine, you may still feel its effect up to 12 hours later. Even if you do not think caffeine affects you, it may be disruptive and adversely affect the quality of your sleep. Avoid caffeine six to eight hours before bedtime to help improve sleep quality.

9. Avoid nicotine before bedtime. Nicotine also is a stimulant and smoking before bed makes it more difficult to fall asleep. During sleep, smokers experience withdrawal symptoms from nicotine, which also can cause sleep problems. Nicotine can cause problems falling asleep, difficulty waking in the morning and also may cause nightmares.

10. Avoid alcohol before bedtime. Although many people think of alcohol as a sedative, it's actually a stimulant that can disrupt sleep.

Employ these sleep tips and enjoy a better night's sleep!