The surprising secrets to a good night’s sleep from The Surprising Secrets to a Good Night’s Sleep
The Surprising Secrets to a Good Night’s Sleep
The surprising secrets to a good night’s sleep
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
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
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.
Don’t go to bed unless you are sleepy
If sleep hasn’t come within 20 minutes, get back out of bed.
Don’t take stress to bed with you
The National Sieep Foundation suggest you develop a relaxing pre-sleep ritual.
Get some exercise
According to the Sleep Foundation, as little as 10 minutes of exercise can dramatically improve your sleep.
Remove electronic devices from the bedroom
And turn off electronic devices at least 30 minutes before bedtime.
Make sure your bedroom is cool
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.
Don’t eat a large meal before bedtime
If you are hungry at night, eat a light, healthy snack.
Avoid consuming alcohol before bedtime
Alcohol may confuse your body, according to the Sleep Foundation. You may doze off quickly, only to wake up in the middle of the night.
Take a bath or shower
Going from a warm shower into your cool bedroom can help put you to sleep.
Increase time outside
Increasing natural light exposure during the day can help you get to sleep later in the day.
If you’re going to nap, do it right
Harvard Medical School recommends short naps taken before 5 p.m.
Don’t light up
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.