Sleep can be your best friend, a time to rejuvenate from the cares of the day, or it can be your worst enemy when the mind revisits every troublesome event and keeps you awake. Most adults need seven to eight hours of sleep a night. The body needs consistent sleep to prepare itself for the next day. While you are sleeping the brain consolidates information, releases hormones and solves problems.
Make a Sleep Schedule
Schedule sleep as part of your daily life. Set aside a regular time for going to bed and for getting up every morning including weekends. Rather than seeing sleep as a low priority on a list of things to do, stop doing other activities in favor of sleeping. The body needs a balance between the time you spend awake and the time you spend sleeping.
Improve the Sleep Environment
Sleepiness during the day and trouble getting up in the morning are signs of sleep deprivation. The body might not be getting enough deep sleep during the night. To improve the quality of sleep, make sure the bed is large enough for you to sleep comfortably, and that the mattress and bedding have enough support.
Keep noise levels down while you are sleeping. Run a fan to block noise, listen to a CD with nature sounds, or use earplugs. Keep the room dark---turn off lights from the TV or computer screen and pull the shades tight to keep out external lights.
Check the room temperature. If it's too warm, this can impact your sleep. Reserve the bed for sleeping only instead of working in bed or thinking about errands for tomorrow.
Limit Food and Drinks
The last thing you want to do while sleeping is wake up for trips to the bathroom. Even worse, spicy food from a late dinner can keep you awake at night. Eat a light dinner instead of a spicy or fatty one and ensure that you eat two hours before you go to sleep. If you are hungry have a light snack such as a glass of milk and half a sandwich, some healthy cereal with low-fat milk or a banana and a cup of herbal tea. Do not drink alcohol before going to sleep because it might wake you up later.
