Tossing and turning at night disrupts restful sleep, which is essential for people of all ages. Getting enough quality sleep each night improves immune system function, improves concentration, helps your memory and enables you to better perform physically, according to MayoClinic.com. Many factors influence how well you sleep. Assessing the potential disruptions to your sleep helps you identify potential problems in your sleep routine. This gives you direction in changing your habits to promote better sleep.
Step 1
Create a tranquil environment in the bedroom, incorporating calming colors such as blue and green. Remove clutter and extra items in the bedroom. Calming scents in the bedroom also help promote sleep.
Step 2
Assess your mattress and pillow comfort. Invest in a quality mattress and pillow if your current sleeping situation does not feel comfortable to you. Each person is slightly different in mattress and pillow selection. The sheets and blankets you choose also impact comfort.
Step 3
Program your Thermostat to a lower temperature overnight. Keeping the bedroom cool and dark promotes better sleep.
Step 4
Establish a bedtime routine to help ease yourself into sleep. Stick with the same bedtime and wake up time each day. Include relaxing activities in your routine, such as meditation or a warm bath.
Step 5
Write down everything that is worrying you or the tasks you need to complete the following day. This allows you to empty your mind so you don't lie awake thinking about it.
Step 6
Exercise on a regular basis, but avoid exercising close to bedtime. High-intensity exercise should be done by early afternoon, according to Rush University Medical Center.
Step 7
Make dietary changes to better promote sleep. Rush University Medical Center recommends avoiding caffeine after early afternoon, as it can interfere with sleep for up to 12 hours. Alcohol may interrupt sleep or decrease the quality of sleep. Avoid eating large amounts of food right before bed.
Tips and Warnings
- Use the bedroom only for sleep. Avoid working or watching TV in your bedroom. This sends a signal that it is time to sleep when you enter the bedroom. Avoid napping, as it may interfere with sleep, especially if you sleep longer than an hour or sleep later than 3 p.m.
