Most adults need seven to eight hours of sleep for optimum mental and physical health, according to the National Institute for Neurological Disorders and Stroke. But many people have trouble going to sleep and staying asleep, resulting in sleep deprivation. Sleep medications aren't intended for long-term use. They have side effects and can cause rebound insomnia, making your sleep problems worse than they were before, says Naresh Dewan, M.D., a board-certified sleep specialist at Creighton University Sleep Disorders Center in Omaha, Nebraska. Lifestyle changes are a natural way to get more sleep and go to bed early without pharmaceutical help.
Step 1
Exercise early in the day. A moderately intense workout four to eight hours before bedtime can help many people with sleep problems go to sleep faster, wake up less often and increase total sleep time, according to the American Academy of Sleep Medicine (AASM). Schedule your workout in the morning or early afternoon. Exercising too close to bedtime can stimulate the body and contribute to insomnia, says the AASM
Step 2
Set a consistent time to go to bed. Decide on a time that you can stick with everyday, even on weekends. Get up at the same time everyday, too. You may have to set your alarm on weekends to avoid the temptation to sleep in on your days off. This will set your body clock and help your body get into a sleep-wake rhythm, says Dewan.
Step 3
Establish a relaxing before-bed ritual. The AASM recommends including calming activities such as taking a warm bath, doing some light reading, and having a sleep-promoting snack. Preparing your clothes and everything you'll need for the next day can help relieve anxiety-related insomnia. A consistent, relaxing routine will send a signal to your brain that it's time to wind down for the day and prepare for sleep.
Step 4
Adjust the temperature and ventilation in your bedroom. The AASM states that it's best if your sleeping environment is a little bit cool. Try to keep the thermostat at 70 degrees F or lower, recommends Dewan. Make sure there are no drafts from windows and doors. A room that is too hot or too cold can cause you to wake in the middle of the night.
Step 5
Darken and quiet your bedroom. Light--even a dim lamp or flickering television--can disrupt your body clock. Use heavy shades on windows or an eye mask to block out light. Turn off the television and close windows to block out sleep-interrupting sounds. If noise can't be blocked, try masking it with a white noise machine or a fan.
Step 6
Calm your mind and body with relaxation techniques. To bring on the zzz's after your head hits the pillow, try visualization, deep breathing and progressive muscle relaxation, recommends Dewan. Use relaxation tapes or CDs to help cue your body to drift off to sleep.
Tips and Warnings
- Avoid working, eating, watching television, chatting on the phone or playing cards while in bed, advises Dewan. Reserving your bed for getting your zzz's will tell your brain that when you're in bed, it's time for sleep. Steer clear of caffeine after lunch and alcohol within six hours of bedtime, recommends the AASM. Alcohol disrupts the deep stages of sleep, causing you to wake later in the night. Caffeine can keep you stimulated 10 hours after consuming it, according Dewan. Get some sun. The NIH recommends exposure to an hour of morning sunlight for people who have problems falling asleep. Sunlight helps the body's biological clock reset itself each day. Try to wake up with the sun or turn on very bright lights after awakening. That will help reset your body clock, so that you're able to go to bed early and get up early naturally, says Dewan.
- See your doctor if you consistently have trouble sleeping. You may have a sleep disorder, such as sleep apnea, that may require treatment. The NIH warns that severe sleep apnea can even be potentially life-threatening. Sleep apnea is often accompanied by snoring.
Things You'll Need
- Alarm clock
- Light snacks
- Fan or white noise machine
- Relaxation tapes or CDs
References
- Naresh Dewan, M.D.; sleep specialist; Creighton University Sleep Disorders Center, Omaha, NE
- SleepEducation.com: Sleep Hygiene
- National Institute of Neurological Disorders and Stroke: Brain Basics: Understanding Sleep
- SleepEducation.com: Exercise Routine to Improve Your Sleep
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