|These 10 tips can help you get a good night's sleep.
hours. The best way to
insure quality sleep every night is to stick to a regular schedule. To keep your body
clock in sync, try to get up at the same time every morning. Try to keep your usual sleep
schedule on weekends and holidays.
regularly. Exercise enhances
sleep by allowing both the body and mind to unwind. A 20-30 minute walk, jog, swim, or
bicycle ride at least 3 days a week can help your body relax so you can fall asleep
Try to cut down
on stimulants. Have your
last cup of coffee no later than six to eight hours before your bedtime. Late evening
caffeine can make it harder for you to fall asleep, diminish your deep sleep, and increase
smoking. Nicotine is an even
stronger stimulant than coffee. According to several studies, heavy smokers take longer to
fall asleep and awaken more often.
in moderation. Alcohol is
the oldest, most popular sleep aid known. However, alcohol late in the evening may mean
the night. You end up sleeping in fragments and waking often in the early morning
Sleep in a good
bed. You are less likely to
get deep solid, restful sleep on a bed that's too small, too soft, too hard, or just plain
Go for quality,
not quantity. Six hours of
good solid sleep can make you feel more rested than eight hours of light or disturbed
Don't go to bed
stuffed or starved. A big
meal late at night forces your digestive system to work overtime. While you may feel
drowsy initially, you will probably toss and turn in the night. Avoid snacks that are high
in fat...they take longer to digest. If you are dieting, don't go to bed hungry. Have a
light snack such as fruit.
Try to unwind
and relax before going to bed. Establish
another time in the day for planning or worrying time.
Develop a sleep
ritual. Your sleep ritual
can be as simple or as elaborate as you choose. A warm bath, reading, or listening to
soothing music may ready your body to settle down for the night.