Sleep is a key ingredient to good health for people of all ages, and it’s
something we need to recharge every day. It’s a struggle to stay
productive when you are lacking sleep, so it is important to follow these
tips to get the rest you need.
1. Eliminate distractions in your bedroom that interfere with sleep.
Your bedroom should be relatively cool (60-67 degrees) and quiet so that
you can get a good night’s sleep. It should also be dark so that
you are not disturbed by any light. Buy blackout curtains or eye shades
if the room is too light for you to get settled down easily.
2. Choose a regular bedtime and stick to it.
While it’s tempting to stay up later on weekends and delay getting
out of bed because you don’t have work or school, changing your
routine will not help your body’s clock to stay in sync. A better
choice is to keep the same routine seven days a week.
3. Make sure you have a comfortable mattress and pillows.
If your mattress is over 10 years old, it may be past its prime and need
to be replaced. Your pillows should also be comfortable. Consider hypoallergenic
materials in your bedding if you are sensitive, since you may find it
difficult to get settled down for the night if your pillowcases, sheets,
blankets or comforter are irritating in any way.
4. Avoid alcohol, caffeine, cigarettes, and eating heavy meals in the evening.
All of these things can disrupt your sleep. Eating a heavy meal at night
can lead to indigestion that can make it difficult to get to sleep. Finish
your last meal at least a couple of hours before bedtime.
5. Give yourself time to wind down at night before bed.
Have a specific bedtime routine that will allow you to switch gears before
bed. Read, listen to music, or watch television to give yourself time
to relax before you shut off the light.