Increased stress, a changing shift schedule, illness and even increased exposure to artificial lighting can wreak havoc with your ability to get enough sleep. Without it, your health declines, your focus diminishes and you'll find it harder to enjoy life. It can even put a strain on your relationships with other people. Thankfully, there are things you can do to adopt better sleep hygiene and get enough rest that you can enjoy your waking hours more thoroughly.
Sleep Schedule
Getting on a regular sleep schedule is one of the most important aspects of sleep hygiene. Sticking to a schedule trains your body to expect sleep at certain times and allows for a deeper sleep and an easier time getting to sleep. Go to bed at the same time and get up at the same time whenever possible. Stick to this schedule even on nonwork days or days when you don't have to be somewhere at a particular time.
Sleep Environment
Create an environment that is conducive to sleep. Reserve your bed for sleeping and sex, don't work in your bed, spend time on the computer, watch TV or read. For some people, aromatherapy is a helpful way to promote good sleep. Lavender sprays or sachets are considered a helpful sleep aid. Make sure your bed is comfortable and that the temperature is neither too hot nor too cold. The room should be kept as dark as possible when sleeping. Some people find it helpful to cover their eyes.
Nap Elimination or Limitation
Napping can throw a sleep schedule off and make it more difficult to sleep during the normal bedtime hours. If you can eliminate naps altogether or limit them to 20 to 30 minutes, you'll be more likely to sleep soundly at night. Taking naps during the day does not make up for the lost sleep at night. Avoid the nap unless it is absolutely necessary because you will be driving or doing something that extreme sleepiness would make dangerous.
Substance Control
Many of the things that you eat or drink will affect your ability to get adequate sleep. The biggest offender is caffeine. Monitor your caffeine intake carefully and remember that caffeine is found in some foods, most notably chocolate. Some people also find that they need to avoid spicy foods closer to their bedtime. Avoid large meals right before going to sleep as they can make sleeping difficult. Nicotine will also interfere with your ability to get to sleep. While alcohol can help you get to sleep, research has found that it alters the regulating effects of serotonin causing you to sleep more fitfully during the second half of your sleep. This interferes with your ability to have adequate sleep.
Exercise
Getting good exercise during the day is a great strategy for getting enough sleep at night. Plan your most vigorous exercising for the morning or late afternoon as it will give you energy to get through the day. Then plan a more relaxing exercise such as yoga for the evening. You can build light stretches into a bedtime routine to help you relax and unwind for sleep. Try to do some of your exercising outside as getting enough exposure to natural lighting will also help you get adequate sleep.
