Everyone at some point in their lives will find it hard to go to sleep at night. The medicine you take, your daily schedule and your diet can have a big impact on your sleep, according to sleepeducation.org. If you have difficulty sleeping or want to improve your sleep, try these tips.
Keep a sleep log or schedule
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Get up at the same time every day, and on weekends or during vacations. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. Life will inevitably interfere, but try not to sleep in for more than two hours at the most on weekends.
Get at least 7 hours of sleep
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While sleep requirements vary slightly from person to person, most healthy adults need 7 to 9 hours of sleep per night to be at their best. Children and teens need even more.
And turn off electronic devices at least 30 minutes before bedtime.
Make sure your bedroom is cool
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A cool room helps promote restful sleep. Program the thermostat so the bedroom’s temperature is between 60 and 75 degrees Fahrenheit. Find the temperature that's right for you.
Use your bed only for sleep and sex
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Use your bed the way it should be used – no work, phone time, etc.
According to the National Institutes of Health, smokers may have trouble sleeping because of the stimulant effects of nicotine, nightly withdrawal and breathing problems caused by smoking.
Buy the right mattress for you
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People spend a third of their lives in bed, which means it’s vital that you also spend plenty of time choosing the right mattress.
Consult a professional
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If nothing helps with your insomnia, it might be time to talk to your doctor. Harvard Medical School points out that sleep disorders are usually chronic and may lead to other health problems.