By learning healthy sleep-promoting techniques, you can discover your personal path to a good nights rest. What works for some might not work as well for other and you should experiment.
While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.
1.Get on a Regular Sleep Schedule
Set a regular bedtime. Go to bed at the same time every night. Try not to break this routine on weekends when it may be tempting to stay up late.
Wake up at the same time every day. As with your bedtime, try to maintain your regular wake-time even on weekends.
Nap. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. Limit your nap to 30 minutes.
2.Naturally Regulate Your Sleep-Wake Cycle
Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
If necessary, use a light therapy box. A light therapy box can simulate sunshine and can be especially useful during short winter days when theres limited daylight.Boost melatonin production at night
Turn off your television and computer. Television can actually stimulate the mind. Instead try listening to music or audio books instead, or practicing relaxation exercises.
Put away backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit; instead try one that requires an additional light source such as a bedside lamp.
Change your bright light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
When its time to sleep, make sure the room is dark. The darker it is, the better youll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes.
3.Make your bedroom more sleep friendly
Keep noise down. Try masking noise with a fan, recordings of soothing sounds, or white noise. Earplugs may also help.
Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation.
Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably.
4.Reserve your bed for sleeping and sex
Relaxing bedtime rituals to try
Read a book or magazine by a soft light
Take a warm bathListen to soft music
Do some easy stretches
Wind down with a favorite hobby
Listen to books on tape
Make simple preparations for the next day
5.Eat Right and Get Regular Exercise
Avoid big meals at night. Have dinner earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
Avoid alcohol before bed. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night.
Cut down on caffeine. Caffeine can cause sleep problems up to ten to twelve hours after drinking it. Consider eliminating caffeine after lunch or cutting back your overall intake. Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
Quit smoking. Nicotine is a stimulant, which disrupts sleep,
Exercise. Youll also sleep more deeply if you exercise regularly - as little as 20 to 30 minutes of daily activity helps. Relaxing exercises such as yoga or gentle stretching can help promote sleep. 6.Get Anxiety and Stress in Check Relaxation techniques for better sleep
Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
7.Know When to See a Sleep Doctor
Consider scheduling a visit with a sleep doctor if you are still troubled by any of the following symptoms:
Persistent daytime sleepiness or fatigue
Loud snoring accompanied by pauses in breathing
Difficulty falling asleep or staying asleep
Restless sleep Frequent morning headaches
Crawling sensations in your legs or arms at night
Inability to move while falling asleep or waking up
Physically acting out dreams during sleep
Falling asleep at inappropriate times