Sleep is critical to your daily alertness, energy levels and mood, among other things, but many people don't get the amount of sleep they need most nights. Other individuals struggle to get adequate amounts of consistent sleep throughout the night. Interrupted sleep isn't as high quality as sleeping straight through, and it can hamper you throughout the day. But there are things you can do to get more sound sleep at night.
Avoid Stimulants at Night
According to the Mayo Clinic, consuming caffeine or alcohol or using nicotine in the evening can keep you awake when you are trying to go to sleep. Caffeine should be avoided for eight hours prior to bedtime, due to the amount of time it stays in your system. While alcohol is considered to be a sedative that can induce sleep, it reduces the quality of your sleep at night.
Avoid Daytime Sleeping
Your body is designed to sleep at night. When you take naps during the daytime--particularly lengthy naps--it can result in your body feeling awake when you try to go to bed. The Mayo Clinic recommends limiting daytime sleep to no more than 30 minutes in the mid-afternoon. For individuals who have to work at night and are forced to sleep during the daytime, it is recommended to cover windows as much as possible to keep light from entering, creating the illusion of darkness and night. You can also leave your windows open if you sleep at night but struggle to wake up in the morning--the morning light will help awaken your body, forcing your body onto a proper schedule.
Stick to a Routine
Whenever possible, you should go to bed at the same time every night and wake up at the same time each morning, even on the weekends when the temptation to sleep in exists. This helps your body get on a schedule that it can naturally enforce, becoming tired as you near bedtime and waking up on its own in the morning.
Prepare Yourself for Sleep
Staring at computer monitors can keep your mind active and make it harder to fall asleep at night. A good solution to this is to establish a bedtime routine of calm, relaxing activities that help prepare yourself for sleep. Taking a shower, reading or listing to soft or relaxing music are all options that can prepare you for sleep. When possible, do these activities in lowered lights to help your body transition to a sleeping state.
