Inadequate sleep affects your mood, personality, concentration and immune system---potentially leading to illness and an increased chance of accidental injuries. While doctors can prescribe sleeping pills to help improve your sleep, the Mayo Clinic recommends only using medications as a last resort. Incorporating some sleep-friendly lifestyle changes, including exercise and a regular bedtime routine, can improve your sleep quality and help you fall asleep faster.
Create the Right Atmosphere
Set a soothing scene by banishing electronics from your bedroom and investing in the right mattress. According to Dr. Mary L. Gavin of KidsHealth.org, many sleep experts recommend removing televisions and other electronics from the bedroom because of their potential to interfere with sleep. Even if you manage to fall asleep with the TV on, the constant, flickering lights can affect the quality of your sleep.
Visit a store and try out different mattresses to find the one that fits you most comfortably---this varies from person to person and is not a one-size-fits-all scenario. Purchase a bed big enough for your situation---whether it involves a spouse, children or pets sharing your bed. The Mayo Clinic suggests setting limits on the amount of time pets and children spend in your bed to maximize the quality of your sleep.
Establish a Consistent Routine
The same consistent bedtime routine that the American Academy of Pediatrics recommends for children also works for busy adults. Make a priority of going to sleep at the same time every night and performing the same activities before bed. A hot bath, followed by some warm milk and time spent reading or listening to soft music can help you wind down and prepare to fall asleep.
Get Physical
Adding exercise into your daily routine can help tire you out and help you fall asleep faster. Dr. Gavin recommends at least 60 minutes of daily exercise for optimum effect. She cautions not to work out too close to bedtime since exercise might stimulate and invigorate some individuals, making it harder for them to get to sleep.
Be Positive
Thinking positive thoughts about your ability to get a good night's sleep can help avoid the stress that often fuels insomnia. Dr. Gavin suggests coming up with a positive phrase relating to your ability to sleep---like "Tonight I will sleep great" and repeating it throughout the day.
Eat and Drink for Sleep
For the best sleep, avoid rich, heavy meals and alcohol, nicotine and caffeine before bedtime. The Mayo Clinic recommends eating a light meal at least 2 hours before bedtime. If you suffer from frequent heartburn, avoid spicy or fatty foods that can trigger heartburn and keep you awake. Ban alcohol, caffeine and nicotine during the evening hours---these stimulants can make it difficult to fall asleep.
