Just as you focus on your personal hygiene, you also should focus on your sleep hygiene---that is, both the amount and quality of your sleep. Your sleep is affected by a number of factors, including your overall stress level, what you have eaten, your activity level and much more. For these reasons, good sleep can understandably be difficult to obtain. In order to get a good night's sleep, you must relax as well as create a soothing environment.
Establish a Routine
Your body has a natural rhythm, much like the clock known as a circadian rhythm. If you go to bed and wake up at different times every night and morning, it can cause your body to be thrown off balance.
For this reason, establishing a sleep routine can ensure you get enough sleep as well as train your body to go to sleep at an appropriate time.
According to the American Academy of Family Physicians, the average person needs seven to eight hours per night. For this reason, establish a sleep routine where you go to sleep within 10 minutes of the same time every night and wake up within 10 minutes of the same time every morning.
Avoid Stimulants Before Bed
Certain items such as caffeine can stimulate your nervous system, which causes you to have difficulty going to sleep. Other stimulants include nicotine and alcohol. Although you may not realize it, caffeine lingers in your body for several hours after ingesting it. For this reason, the Mayo Clinic recommends refraining from drinking caffeine at least eight hours before going to bed.
Establish a Soothing Environment
Getting better sleep also depends upon your surroundings. For example, your bedroom should be a comforting haven, not an office or playroom. Designate the bedroom for sleeping only and keep the temperature cool, lights low and noise level down.
If you have trouble relaxing before bed, establish a relaxing routine, such as lighting a candle, listening to soft music, reading a book or other soothing activities. If you are disturbed by noise, try sleeping with earplugs or purchasing a white noise machine that can block out other sounds. If light is a problem, try wearing an eye mask or purchase blackout curtains designed to keep light out.
Don't Pressure Yourself If You Can't Sleep
If you have tried to go to sleep for 15 to 20 minutes, but still cannot sleep, get up and try another activity for a few minutes. Because you can become more stressed by focusing on going to sleep, it's best to wait until you feel tired and then try to sleep.
