A good night's sleep can help improve learning, memory and overall mental acuity, but many people aren't sure how to achieve those restful eight hours. While busy schedules and worry can impact the quality and quantity of your sleep, learning a few simple healthy sleeping techniques might help you drift into dreamland more easily.
Step 1
Eat dinner at least two hours before bedtime. A light snack just before bed is fine, but avoid drifting off just after a large meal so that heartburn and a full stomach don't wake you in the middle of the night.
Step 2
Set a schedule for going to bed and waking up. Maintain your schedule on weekends, too, so that your body isn't always trying to adjust to new sleep and wake times.
Step 3
Take a nap during the day, but do so before 3 pm and keep it shorter than 30 minutes. Longer, later naps may interfere with your nighttime sleep.
Step 4
Develop a relaxation ritual before bedtime to help get your body into sleep mode. This could include a warm bath, reading or listening to music.
Step 5
Buy a comfortable bed. Your mattress and pillow make a big difference in how soundly you sleep. An uncomfortable mattress and pillow can lead to back pain or discomfort that keeps you from drifting into deep sleep. A supportive mattress may actually ease body aches and pains you have acquired throughout the day.
Step 6
Turn off the lights and turn up the air conditioner -- or turn down the heat. The ideal sleeping environment is cool, dark and quiet. If necessary, use an eye mask or earplugs to filter out unwanted stimulation that could keep you awake.
Step 7
Sleep on your side with a pillow propped between your knees. This position may help you avoid back pain that can wake you up or make sleep less restful.
Step 8
Get up and do something else if you spend more than 20 minutes lying awake in bed while trying to fall asleep. Return to your relaxation ritual or go do something else that won't stimulate you too much. Wait until you are tired to return to bed so that you can avoid the rise in anxiety that frequently accompanies insomnia.
Step 9
Go outside and get 30 minutes of natural sunlight shortly after you wake up. This can help your body set your internal clock to better recognize the difference between night and day.
Things You'll Need
- Reading material
- Soft music
- Comfortable bed
- Pillow
- Eye mask
- Earplugs
