A Good Nights Sleep

Tips for Getting a Good Night's Rest

• Maintain a regular sleep schedule; get up and go to sleep the same time every day.
• Get plenty of bright light exposure, particularly natural daytime light.
• Decrease fluids several hours before bedtime.
• Go to the bathroom before getting into bed to sleep.
• Use your bed only for sleeping and intimacy with your partner.
• Set the thermostat for a slightly cool bedroom temperature for sleeping.

1. Make a regular, relaxing bedtime routine a habit.

• Lie down to sleep only when sleepy.
• If you are unable to sleep after 15 minutes, get out of bed and engage in a relaxing activity like listening to music, meditation or reading until you are sleepy.
• Keep lighting and noise at comfortable levels when trying to sleep.
• Sleep as much as needed to feel refreshed, but avoid spending too much time in bed.

Building a Better Night’s Sleep 

·       Establish regular bedtime and morning awakening times that you maintain seven days per week.

·       Go to bed at night when you notice feeling drowsy; learn to distinguish between fatigue and sleepiness.

·       Design and maintain a comforting bedtime ritual.

·       Turn off the T.V. Rarely is the late night news soothing or relaxing!

·       If weaning yourself from a T.V. habit is difficult, substitute a relaxation or nature sounds CD.

·       Customize your sleep environment; invest in a really good mattress and pillows.

·       Keep noise and light levels low; use a bathroom or hallway nightlight to prevent

falls.

·       Maintain a slightly cool room temperature for better REM sleep.

·       Banish animals from your bed!

·       Designate your bedroom for sleep and sex, not an all-purpose space.

·       Limit daytime napping to a 40-minute NASA nap (yes, tested by astronauts).

·       Avoid strenuous exercise, alcohol, nicotine and caffeine within 4 hours of your bedtime.

·       Eliminate the common but bad habit of “checking the clock” throughout the night.

·       Limit prescription sedatives to a 2-week period; instead, try over-the-counter alternatives such as Valerian root capsules, or Calms Forte, a homeopathic formula. 

Daytime Tips

•  Wake up at the same time every day, using an alarm if you have to.
•  Get out of bed right after you wake up. Too much time spent in bed can lead to more
  waking at night.
•  Limit daytime naps. They can make sleep at night more difficult.
•  Eat regular, healthy meals. Eat at the same time every day. Three to four small
  meals are better than 1-2 large meals.
•  Do not drink coffee, tea, sodas or cocoa after noon. They contain caffeine and can
  interfere with normal sleep.
•  Do not drink alcohol after dinner. It may help you fall asleep faster, but makes sleep
  shallower later in the night. Alcohol can also make snoring and sleep apnea worse.
•  Use caution when taking headache and cold medicines. Some contain stimulants
  that can affect sleep.
•  Stop smoking. Cigarette smoking stimulates the body and makes sleep difficult.
•  Increase or start doing daily exercise. Regular exercise helps to deepen sleep. The
  best time to exercise is early in the morning. Avoid heavy exercise 2 hours before bedtime.
  Nighttime Tips
  •  Get into bed only when you are sleepy.
  •  Do not use over-the-counter sleeping medications. They may help you to fall asleep
    faster, but they do not help you to get deeper sleep. They can also make snoring
    and sleep apnea worse.
  •  Develop a sleep ritual. Do something relaxing before bed such as reading or
    listening to music. This tells your body that it is time to settle down.
  •  A warm shower or bath an hour before bedtime can help you to fall asleep.
  •  If you tend to worry about things while lying in bed, make an effort to do your
    worrying outside of bed. Before going to the bedroom, make a list of things to deal
    with tomorrow.
  •  If you are hungry at bedtime, eat a small snack or drink a glass of milk. Do not eat
    sugary snacks or chocolate or drink tea or coffee. Large meals before bedtime can
    worsen sleep.
  •  Use your bed only for sleep or sexual activity. Do not do anything else in bed such
    as reading, watching TV, arguing, catching up on work, smoking, etc.
  •  Keep the bedroom dark and the temperature comfortable.
  •  Block out noise as much as possible. Occasional loud noises disturb sleep even in
    people who cannot remember them in the morning. The hum of a fan can help cover up some noise.