Lack of quality sleep can affect many areas of your life. Irritability due to lack of sleep may lead to discord in your marital and family life. The Division of Sleep Medicine at Harvard Medical School states that lack of adequate sleep affects judgment and the ability to retain information, increases the risk of accidents and possibly leads to serious health problems.
Relaxing Environment
Create an environment for sleep that is comfortable, cool, quiet and dark. If your mattress is more than 10 years old, consider replacing it with a new, supportive, quality mattress. Use your bedroom only for sleeping and sex. Remove the television, computer and any work-related materials. If watching the clock prevents you from sleeping, turn it to face away from your view.
Eating and Drinking
Eat light meals in the evening and avoid eating within two hours of bedtime. Eliminate fried and spicy foods from your evening meals. Limit your liquid intake before bed. Waking to go to the bathroom is disruptive to your sleep.
Stress
Try to check your stress at the bedroom door. Lying awake worrying about finances, stressing over work situations or re-hashing arguments can negatively impact your sleep. Take time during the day to discuss the situations with a family member or friend. Determine the best ways to handle any problems, and then attempt to let it go until morning. Sometimes writing in a journal helps to put problems in perspective.
Develop a Routine
Stick to a schedule: get up at the same time in the morning and go to bed at the same time each night. Develop a bedtime routine. Relax with a book or soothing music. Indulge in a long, relaxing bath. Avoid computer work and action-packed television programs before bedtime. According to HelpGuide.org, developing a relaxing routine before bedtime signals the body to relax and prepare for sleep.
Avoid Stimulants
Avoid stimulants such as nicotine and caffeine products in the evening. The Mayo Clinic recommends avoiding products containing caffeine, such as coffee, cola, tea and chocolate, for eight hours before bedtime. Often thought of as a sedative, alcohol in reality disrupts sleep.
Eliminate Naps
Eliminate naps during the day. Mid-day naps disorient your body clock, making it more difficult to fall asleep at night.
Exercise
The National Sleep Foundation says that regular exercise makes it easier to fall asleep and promotes a sounder sleep. Schedule your exercise for late afternoon and avoid exercising within three hours of bedtime.
