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7 Ways To Sleep Smart
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Relax
Relax an hour before bedtime to prepare your body for sleep. Establish a "winding down" ritual and try to free your mind of troublesome thoughts. Some relaxing activities could be reading, taking a bath, or having a massage. Andres Rodriguez/PhotoSpin
Turn Off Distractions
Avoid watching TV, surfing the web and working in bed. Turn off your computer and phone. Don’t watch television at least 30 minutes before bedtime. The best way to fall asleep is to clear your mind of all thoughts. You don't need any activities that will stimulate the mind. MonkeyBusiness Images/PhotoSpin
Avoid Caffeine, Tobacco And Alcohol
Limit your consumption of caffeine, alcohol and tobacco in the evening. Chocolate, coffee, teas, sodas and tobacco are all sources of caffeine and will stimulate your mind even as you approach bedtime. Alcoholic drinks are not very good sedatives so avoid them before bed too. As alcohol blood levels drop, sleep disturbance and unsatisfying sleep occurs. MonkeyBusiness Images/PhotoSpin
Create A Sleep Haven
Therapists often "recondition" insomniacs to associate the bed with sleep. If you can't sleep, get out of bed and move to another room. Make your bedroom an inviting place. Keep the room free of clutter and distractions. Be sure you have the right bed and mattress. Make it a comfy haven with plenty of blankets and soft pillows. We sleep better in the dark because it inhibits the brain’s biological clock. If your eyelids open as you move from one stage of sleep to another, the streetlights, a full moon or even your alarm clock's lighted displays can wake you up. Auremar/PhotoSpin
Cue Your Circadian Clock
Have a bedtime routine that you can fall asleep to. Have a time to wake up and go to sleep during the week as well as the weekend. Most adults need 7 to 8 hours a night for the best amount of sleep. Infants require about 16 hours a day. Teenagers need about 9 hours on average. Find the amount of sleep that works best for you to feel well rested. Sergey Nezhinkiy/PhotoSpin
Get Your Sleep Hormone
Increase light exposure during the day to promote healthy melatonin balance. Melatonin, the sleep hormone, can also be taken as a supplement. Try to give yourself time to enjoy the blue skies of the day. Get outside on your lunch break or in the morning before work. Get as much light exposure as possible during the day, before you have to pay for it by nightfall. Auremar/PhotoSpin
Sedate Stress
Don't think about all the things you need to do the next day, or other concerns. Tomorrow is a new day and bedtime is not the time to be upsetting yourself. Maybe start a worry journal to dish out your stress and free your mind before bed. When you wake and start worrying write it down. Practice yoga or meditation to relinquish stress for the night. This can increase the chance of improving your night's sleep. Auremar/PhotoSpin
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