According to board-certified internist and sleep researcher M.C. Orman, MD, one of every three Americans experiences occasional or frequent insomnia. Lack of appropriate rest can cause problems with concentration, affect your social and work life and cause accidents. Creating the right environment and conditions can affect how well and how long you sleep.
Step 1
Buy a good bed. The bed should be big enough to hold you comfortably, as well as allow you to stretch and turn without hitting your head on the board or feeling as though you’re going to fall off. If your mattress is too hard or too soft, get a mattress pad to adjust the feel of the bed. Restrictive clothing can also make it difficult to fall or stay asleep. Try different types of sleeping outfits until you find something that feels relaxing and comfortable.
Step 2
Buy pillows that are the right height and feel so that you don’t wake up with a sore neck regularly. Depending on how you sleep, you might want to choose a different type of pillow. For example, the Home Institute research website recommends down pillows for stomach sleepers, as they are softer and can flatten better than other types. People with allergies might not do well with feather pillows, though. Wool pillows help regulate temperature and are good for allergy sufferers, while buckwheat hull pillows easily flatten and adjust for the sleeper’s comfort. Memory foam pillows are also very adaptable to the form of your head and neck.
Step 3
Adjust room temperature so that you feel comfortable. The Better Sleep Council recommends a temperature of around 65 degrees Fahrenheit for a more comfortable sleep. Use the right amount of blankets, as well as an air conditioner or heater to adjust the temperature of the room, or sleep with a window open if possible. Otherwise, depend on indoor ventilation. Fans are good to block out outside noise, or you can buy a white noise machine to help.
Step 4
Watch for signs that you might be suffering from a sleep disorder. Common sleeping problems include insomnia, sleep apnea, restless legs syndrome and narcolepsy. Insomnia is the inability to fall asleep, while narcolepsy refers to “sleep attacks,” where you fall asleep anytime, anywhere. Sleep apnea causes you to stop breathing for 10 to 20 seconds at a time while sleeping. As a result, you don’t rest properly and might feel drowsy during the day. Restless legs syndrome is the urge to move your legs or kick while you’re in the bed. It can interrupt sleep or make it difficult to relax and fall asleep. If you think you’re suffering from a sleep disorder, talk to your doctor about possible treatments and lifestyle changes.
Step 5
Develop a relaxing bedtime routine to help you unwind and sleep more soundly. About 30 minutes before bedtime, turn off the TV and all bright lights. Use soft table lamps instead. You could listen to soft music, read a book or do something relaxing such as knitting or work on a jigsaw puzzle.
Step 6
Try deep breathing, meditation or visualization to help get rid of tension so that you feel ready for bed. A glass of warm milk, a cup of chamomile tea or half a peanut butter sandwich are all snacks that can help you relax, according to the Helpguide website.
