A lack of sleep can result in poorer performance during the daytime. A lack of sleep can affect memory and the ability to focus on problems. In some situations, a lack of sleep can be dangerous. For example, there have been traffic fatalities attributed to drivers falling asleep behind the wheel. People may have different problems that are affecting their ability to sleep well through the night, but better sleep habits can be developed.
Sleep Regimen
Develop a sleep regimen. By going to sleep and waking up at the same time daily, you can begin training your body to fall asleep when it's bedtime.
Exercise
Get into the habit of exercising regularly. Exercise helps to make the body want to sleep in order to recover from the exercise. Make sure you exercise long before bedtime, though. Five to six hours before bed is enough time to allow the body's metabolism to slow down from the exercise.
Dinner
Eat two to three hours before it's time to go to sleep. Eating too early can cause you to go to bed hungry. Eating too late can give you an overfilled feeling that is not conducive to sleep.
Dark Bedroom
Make your bedroom dark and avoid bright lights right before bedtime. These include the lights that come from televisions and computer monitors. This helps train the body that bedtime is sleep time.
Bright Lights
Use bright lights when waking up. If you wake up when it is still dark outside, turn on indoor lights. Throw open the shades if there is sunshine outside. This light helps to wake the body up and further reinforces that darkness is a signal for sleep.
Temperature
Control the thermostat so that your bedroom is slightly cool. If you can't control the temperature of the bedroom, try using fewer blankets.
Noise
Keep the bedroom quiet at bedtime. Turn off any radios or other electronic instruments that create background noise. If there is road noise from traffic outside, try using thicker shades.
Mattress
Get a new mattress if yours is uncomfortable. Also get comfortable pillows to help you relax at bedtime. Comfortable mattresses will help to prevent the need to roll over or adjust positions during sleep.
Alcohol and Caffeine
Avoid alcohol and products that contain caffeine in the hours before bedtime. These products can make sleep more difficult.
Naps
Avoid naps that are longer than 30 minutes or that are close to bedtime. These naps can disrupt the body's normal sleep regimen.
