There are many reasons you may have trouble sleeping. Stress, relationship problems, illness or children are all common reasons. Sleep deprivation can impair the immune system, memory and concentration, and may even cause accidents as a result of sleepiness. Waking up groggy and still tired is a sign that you are not getting enough sleep. Luckily, you can take some steps to ensure that sleep is a more pleasant experience.
Routine
Sticking to a routine can encourage better sleep. Before bed, the brain needs to receive signals that it is time to rest. To prepare the body and mind for bed, try relaxing with a good book. Easy preparations for the next morning, like setting out clothes, can be done. Play light music or listen to books on CD. Doing these types of activities helps calm the mind and can make falling asleep a much easier process.
No Stimulants
According to the Mayo Clinic, all stimulants should be avoided in the evening hours. Stimulants include caffeinated beverages, alcohol and any products with nicotine. Caffeine can remain in the system for several hours. Do not drink products that contain caffeine for at least eight hours before bedtime. Even though alcohol can initiate sleepiness, it will actually cause you to wake more frequently throughout the night.
Environment
A bedroom should be a quiet, comfortable environment to promote sleep. The Better Sleep Council says to keep the room dark by using curtains; you can also wear an eye mask. If noise is a problem, wear earplugs or purchase a white-noise machine. Televisions and computers should not be kept in the bedroom. Even the minimal noise or light generated by them can disrupt sleep. Control the temperature of the room by cracking open a window or lowering the thermostat. A comfortable mattress is also important for better sleep. Replace older mattresses and pillows when possible.
Avoid Napping
Experts on the HelpGuide website discourage napping in the afternoon. Although some people can take naps and still enjoy a good night's sleep, napping generally disrupts sleep at bedtime. If napping is an absolute must, only nap during the early afternoon hours. Limit sleep time to a half hour and keep the windows covered so that sunlight does not confuse the body's internal clock.
