Approximately 29 percent of adult Americans report getting less than seven hours of sleep each night, says the Centers for Disease Control and Prevention. With the average amount of sleep needed ranging around seven to nine hours, as recommended by the National Sleep Foundation, it's no wonder that insomnia and exhaustion plague adults today. While sleeping pills are available, there are easy behavioral and routine changes that you can make in order to get a better night's sleep without having to resort to pills.
Step 1
Institute a bedtime routine that you can follow each night to help relax your body and prepare your mind for sleep. Try relaxing things like taking a warm bath, reading a book or meditation. Then, go to sleep and wake up at the same time each day and night to set your internal body clock to an acceptable sleep schedule, says the American Academy of Family Physicians.
Step 2
Stay active throughout the day, recommends a study published in the "Journal of Adolescent Heath." The study found that those who exercised during the day exhibited more favorable sleep patterns throughout the night. Exercise helps tire your body to prepare it for sleep; when you don't successfully fatigue your body, you may find that you are restless throughout the night.
Step 3
Eat your last meal or snack at least two hours before bedtime, warns the Mayo Clinic. Eating too much before bed can lead to indigestion and heartburn that can leave you tossing and turning, and drinking too much may mean nightly bathroom trips that keep you up all night long.
Step 4
Reserve your room for only two activities: sleep and sex. The AAFP suggests that using your bedroom for multiple activities, like surfing the Web, working on your computer, watching television or playing video games can lead to you feeling jittery and sleepless at night. Instead, remove all outside stimuli so that when you enter your room, you immediately feel relaxed and ready to go to sleep.
Step 5
Keep a small notebook beside your bed. When you are thinking of something that you need to do, someone you need to call, or just thinking of something that is keeping you up at night, jot it down on the notepad, according to Kansas State University. This way you can put it on paper so you won't forget, and can stop worrying about it so that you get a better night's sleep.
References
- CDC: Sleep
- AAFP: Insomnia: How to Get a Good Night's Sleep
- Journal of Adolescent Health: High Exercise Levels Are Related to Favorable Sleep Patterns and Psychological Functioning in Adolescents: A Comparison of Athletes and Controls
- Mayo Clinic: 10 Tips for Better Sleep
- Kansas State University: How to Get a Good Night's Sleep
