You feel exhausted during the day. You are yawning long before lunch. You collapse in the easy chair when you get home. The problem, though, is not with your days but your nights. Failure to get enough uninterrupted, truly restful sleep can affect your work, relationships, recreation and family life. Get better sleep, so you can live a fuller, more productive life.
Step 1
Select a bedtime and make it a rule for yourself that you adhere to it. Instead of hitting the sheets anywhere from 9 p.m. to midnight, choose a time such as 10:30 p.m. as lights out and stick to it.
Step 2
Develop a calming routine before bedtime. Allow yourself 20 to 30 minutes to unwind. Sip a small glass of warm tea, a little wine or some warm milk. Take a leisurely soak in the tub, write in your journal or listen to relaxing tunes. Do whatever it is that puts you in a calm mood before you lie down.
Step 3
Lower the temperature in your bedroom before retiring for the night. Sleeping in a cool room with adequate blankets to keep you comfortable is preferable to trying to sleep in a too-warm environment. According to "The Better Sleep Council," a cool room will help you get the sleep you need (see Reference section).
Step 4
Invest in a good mattress. Read online reviews and ratings at sites such as Consumersearch.com and Bestchoicemattress.com, and and consult mattress manufacturers for information on how to select the mattress that will be best for you. In general, you want a firm mattress that will keep you well-supported. Turn your mattress every six weeks to extend its life (see Resources section).
Step 5
Use a humidifier to add moisture to the room where you sleep. If the air is too dry in your bedroom, you may cough or have other breathing difficulties. A humidifier can ease your breathing, which allows you to rest and sleep more comfortably.
Step 6
Place a sachet of lavender under your pillow for sweet dreams. The scent will help relax you, and the mellowness will encourage sleep. Try other scents you personally find relaxing as well.
Step 7
Block out unwanted noises and light. Some people like to have soft music, nature sounds or even white noise in the background to muffle unwanted noises. Try a sleep mask to help cancel out light.
Step 8
Purchase separate blankets for you and your partner. If you share a bed with someone, it is best to have individual coverings so you won't be "tugging" to get yours back.
Step 9
See a physician to have a sleep apnea test performed if you snore, wake up frequently during the night or wake up gasping. You may be experiencing a condition in which you stop breathing for short amounts of time during the night. Your physician can schedule a sleep test at a center where you stay overnight and are monitored. Your physician will schedule the test and discuss the results and any needed treatments with you.
Tips and Warnings
- Air out your bedroom during the day for a fresh night atmosphere.
- Disinfect your linens and mattress regularly to help with allergens and help prevent the presence of bedbugs. Don't make a to-do list close to bedtime because you want to rest and not worry about the next day's activities.
Things You'll Need
- Sleep mask
- Audio recording of soothing sounds
- Firm mattress
- Humidifier
