Although factors such as age and health determine the specific amount of sleep you require, the University of Michigan website recommends that adults get at least eight hours each night. If you've been unable to get a sound night's sleep, adopt a variety of bedtime strategies to fall asleep and stay asleep to feel refreshed in the morning.
Modify Eating Habits
What and when you eat before bedtime can affect the quality of your sleep. The Healthy Sleep website suggests eliminating stimulants such as caffeine and nicotine at least four to six hours before you go to bed. Avoid beverages before going to sleep to prevent your bladder from waking you in the night. Eliminate late-night snacks that might keep you awake wrestling with a bout of indigestion.
Develop a Routine
Calm your body and mind before you settle in for the night with a bedtime routine. Take a warm bath, read a book or practice meditation or deep breathing exercises. The University of Pennsylvania website suggests curbing activities such as computer, television and video games 30 to 60 minutes before you plan to go to bed so your mind will be relaxed enough to sleep. Avoid stressful work tasks, arguments with family members or strenuous exercise in the hour before bed since the activities may also trigger a bout of insomnia.
Improve the Environment
Create a bedroom environment to promote a sound sleep. The AARP website suggests keeping your bedroom at a comfortable cool temperature, between 60 and 75 degrees Fahrenheit. If your window blinds or curtains let in too much light, wear an eye mask to simulate total darkness. Remove items from the room such as a computer, briefcase, telephone or television that may trigger your brain to think about non-sleep-related activities.
Control Noise
Light sleepers may benefit from sleep aids such as a fan, a "white noise" device or a compact disc that features the sounds of the ocean or crickets chirping as a soothing way to drown out noise. If you have a roommate or significant other who snores, try earplugs or add area rugs to the room that can help muffle and absorb the sound. Train pets to sleep on the ground or outside the bedroom if their nighttime noises wake you in the middle of the night.
Reduce Anxiety
If you toss and turn throughout the night worrying about the tasks you need to tackle the next day, take a tip from the Rush University Medical Center and make a "to do" list before bedtime. Write in a journal to express any anxiety you're feeling about your family, work or household activities to relieve your mind before bed. If you worry about your lack of sleep and frequently check the time, ensure the alarm is set and place the clock out of reach to curb the habit.
