Do you toss and turn all night long? Does your spouse snore or not sleep well? Do those two scenarios sound familiar?
Unfortunately, they are becoming all too common across the country. These are two of the major problems that have an adverse effect on a number of Americans that don’t allow them to get a quality night’s sleep which, in turn, creates a negative effect on your health and well-being. So in an effort to help you break the cycle of poor quality sleep, here are 10 tips to help you get a good night’s rest from the Mayo Clinic.
1. Stick to a sleep schedule
The Mayo Clinic advises getting up and going to bed at the same time every day. This can be challenging for people who have children as kids don’t always like to go to bed at the same time. This can also be challenging for professionals as many offices like 7 a.m. meetings that can adversely affect a person’s sleeping pattern.
2. Pay attention to what you eat and drink
Obviously you don’t want to go to bed hungry, but, by the same token, don’t go to bed too full either! Don’t drink caffeinated drinks before bed, and try to avoid alcohol if possible. Lastly, if you are a person that has food intolerances, you want to make sure you don’t eat anything that will upset your stomach so you are rolling around in pain all night long.
3. Create a bedtime ritual
Get in a pattern of doing the same things every night to help you wind down. Warm baths/showers are always good to help you relax. The Mayo Clinic encourages others to try and not use electronics before bed as it does interfere with a restful night of sleep.
4. Get comfortable
Make your bedroom a comfortable place to sleep. Customize the environment specifically to your needs. Most people prefer a dark, cool, and quiet room. Also, be sure you have a suitable mattress and pillow available too. Again, these are tools that will help you get a good night’s sleep.
5. Limit daytime naps
This one is hard, especially if you have children. The Mayo Clinic says that long mid-day naps can interfere with evening sleep. If you must have a nap, they suggest limiting it to 30 minutes. However, they give an exception to this rule; if you work nights, make sure you adjust your sleeping environment (installing light reducing drapes).
6. Include physical activity in your daily routine
Exercise is important to one’s health and well-being AND sleep. Exercise will supposedly help you fall asleep faster, because you are tired and you will get a better night’s sleep.
7. Manage stress
Are you constantly thinking about what you have to do for work, the kids, etc. when you lie down to sleep? Managing stress will help you get better quality sleep. Make time each night to write things down that need to be done on a list. Keep that list by your bed and implement it the next day.
8. Make sure your health is being managed by a doctor
Some people have chronic health conditions that interrupt their sleep (e.g., asthma). Make sure you are talking with your doctor and keeping your health concerns managed so they don’t interrupt your sleep.
9. Ban Blue Light in the Bedroom
What this means is turn off your cell phone or any digital clocks, PDA’s etc. The blue light from those devices may interfere with your sleep.
10. Know when to contact your doctor
We all occasionally have a sleepless night or two. Don’t let this become a common thing. Talk to your doctor and they can help you identify any additional reasons as to why you might not be getting a good night’s sleep.
Not all of the suggestions noted above may work for you. Pick one or two to start focusing on, and they should get you on track for a more restful night’s sleep.