Sleeping right is important to your physical and mental health. When you sleep well at night and wake up rested, your body and mind are rejuvenated. The American Chiropractic Association states that more than 40 million Americans have a sleep disorder and even more have problems sleeping. If you are one of them, some adjustments to your present habits may help you get the right amount of shuteye.
Promote Better Sleep
Step 1
Follow a schedule of going to bed and waking up at the same time everyday to establish a pattern for your body, as recommended by the U.S. National Institutes of Health. Get the recommended seven to eight hours of sleep each night if you are an adult. Turn off any light sources, such as television, lamps or computer screens. Sleep in the dark.
Step 2
Buy pillows and a firm mattress that have support and provide comfort. Maintain good posture while sleeping in your bed. FamilyDoctor.org states that you should sleep on your side and bend your knees. Place a pillow below your knees if you sleep on your back. Secure a pillow under your hips if you must sleep on your belly.
Step 3
Use a relaxation method that will help you sleep better, recommends the National Institute on Aging website. Read for a little while each night if it calms you. Take a warm bath or shower or listen to music. Find ways to calm your body before sleep, such as deep breathing or lying quietly in the dark and meditating.
Step 4
The U.S. National Institutes of Health advises you to exercise regularly, which can help you sleep better. Cover your eyes if the room is not dark enough. Run a fan or place earplugs in your ears if you are sleeping in a noisy environment. Do not eat in bed or work in your bedroom, as this distracts from sleeping.
Step 5
Don't worry about not being able to sleep right. You will create stress that will make it hard for you to rest. The U.S. National Institutes of Health states you should avoid over-the-counter medications that interfere with sleep. Don't turn the light on if you can't sleep. Drink less in the evening if you wake up to use the bathroom.
Tips and Warnings
- Don't eat a large meal too close to bedtime and avoid caffeine in the evening.
- Wholeliving.com states that you should beware sleeping on your back with a big pillow, since the extended time during which your head is pushed forward can hurt your neck. Also, sleeping on your stomach is not good for your back, because keeping your head turned one way throughout the night changes the way your spine is aligned. Your deep-breathing function is affected due to the position of your lungs. A body pillow may help you sleep better if you are a stomach sleeper. It gives you a similar feeling when you place it up against your body while sleeping.
