Over the past week I have had a few people comment on how they have trouble sleeping. Here are some tips on sleep!
Helpful hints to help you sleep
You’re not alone. Millions of people have difficulty falling asleep or staying asleep. The following tips have been found to work for many people who have trouble sleeping.
Your Personal Habits
- For several hours before bedtime, avoid alcohol; beverages with caffeine; chocolate; heavy, spicy, sugary or sugar filled foods; and smoking. They can affect your ability to fall asleep or enjoy deep sleep.
- Regular exercise, particularly in the afternoon, can help deepen sleep. However, strenuous exercise right before sleep may prevent you from falling asleep.
- Restrict fluids right before bed.
- Try to establish a schedule where you go to sleep and get up at the same times every day. This will put you body into a good “sleep-wake rhythm.”
Your Sleeping Environment
- Bedding that is uncomfortable can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.
- If your bedroom is too cold or too hot, it can keep you awake. Find a comfortable temperature setting for sleeping, and keep the room well ventilated.
- Block out all distracting noise, and eliminate as much light as possible.
- Use your bed for sleep and not as an office or recreation room. Let your body “know” that the bed is associated with sleeping.