TIPS FOR GETTING A GOOD NIGHT’S SLEEP

The secret to getting good sleep every night

Good sleep strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.

The key is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.

The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best.

How to sleep better tip 1: Keep a regular sleep schedule

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

• Set a regular bedtime.
• Wake up at the same time every day.
• Nap to make up for lost sleep
• Be smart about napping. 

How to sleep better tip 2: Naturally regulate your sleep-wake cycle

Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.

Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.

Increase light exposure during the day

• Remove your sunglasses
• Spend more time outside during daylight
• Let as much light into your home/workspace as possible.

Boost melatonin production at night

• Turn off your television and computer.
• Don’t read from a backlit device at night (such as an iPad)
• When it’s time to sleep, make sure the room is dark

How to sleep better tip 3: Create a relaxing bedtime routine

If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

Make your bedroom more sleep friendly

• Keep noise down.
• Keep your room cool.
• Make sure your bed is comfortable.

How to sleep better tip 4: Eat right and get regular exercise

Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.

• Stay away from big meals at night.
• Avoid alcohol before bed
• Cut down on caffeine
• Quit smoking

How to sleep better tip 5: Get anxiety and stress in check

If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and learn to replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime.

If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.

Relaxation techniques for better sleep

• Deep breathing.
• Progressive muscle relaxation.
• Visualizing a peaceful, restful place.

How to sleep better tip 6: Ways to get back to sleep

It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

• Stay out of your head. 
• Make relaxation your goal, not sleep.
• Postpone worrying and brainstorming

How to sleep better tip 7: Know when to see a sleep doctor

If you’ve tried the tips above, but are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self–help