Failure to get a good night's sleep is all too common for many people, but getting seven to eight hours of quality sleep at night can improve a person's attitude, ability to concentrate and even overall health. Though sleep may be the last thing on the daily to-do list--figuratively as well as literally--there are actually several simple strategies to help you sleep better and wake up refreshed.
Step 1
Stick to a schedule. Try to go to bed and wake up around the same time every day so that your body can anticipate bedtime and you fall asleep with ease.
Step 2
Skip alcohol, caffeine and very spicy or sugary foods starting in the late afternoon and for at least four tsix 6 hours before going to sleep. These foods can make it harder for you to fall asleep, according to the University of Maryland Medical Center.
Step 3
Make your room quiet, cool and dark to promote a good night's sleep. You might want to turn down your thermostat slightly before you go to bed. If the room is bright, consider blackout drapes or a sleep mask. If the neighborhood's noises keep you awake, try earplugs or a white noise machine to drown out the sounds.
Step 4
Get in your bed when you are ready to go to sleep, and don't use it as a place to work, watch TV or surf the web. Reserving your bedroom for just sleep and sex helps your brain mentally associate your bed with sleeping.
Step 5
Upgrade your pillow and mattress. If you can't remember when you got your pillow and mattress set, getting new, comfortable bedroom essentials may significantly improve sleep. The factors that make a comfortable sleeping area can vary substantially from person-to-person, so test out different pillows and mattresses to find the ones that work best for you.
Step 6
Go to bed when you are tired and don't force yourself to try to sleep when you can't. If after 15 to 20 minutes, you're still lying awake, get up and read for a few minutes or take a warm bath. According to the Mayo Clinic, the stress of trying to make yourself fall asleep can keep you awake.
Tips and Warnings
- If you're having trouble sleeping most nights, schedule an appointment with your health care provider to rule out a medical cause, such as illness, a sleep disorder or depression.
- Never take sleeping medication unless your doctor has recommended it.
