Getting the recommended seven to eight hours of sleep every night has definite benefits. People who wake up well-rested perform better in their daily activities, have overall better health and are less likely to be irritable or depressed than people who don't get all the sleep they need, according to the National Heart, Lung, and Blood Institute. Stress, physical discomfort and bad sleeping habits can all make it harder to get the sleep you need.
Make Your Bedroom More Comfortable
Light, noise and, even, the temperature in your room can keep you from satisfying sleep. If outside light comes in through your bedroom windows, or if you sleep during daylight hours, hang blackout curtains to block the light or sleep with a mask. If noise is a problem, try earplugs or a white noise machine, so the sounds don't keep you awake. Turn down your thermostat a few degrees, too, to accommodate for the slight increase in your body temperature during sleep.
Prime Your Body for Sleep
Your daytime behavior can make it easier for you to sleep at night. Skip naps, which can suck hours from your nighttime rest, explains the American Sleep Association. Avoid caffeine and nicotine, especially during the later half of the day--their stimulating effects may make it hard to sleep. And, make a point to spend at least 30 minutes of the day in the sun to help regulate healthy sleep patterns, recommends the National Heart, Lung, and Blood Institute.
Manage Nighttime Stress
Worries can make it hard to get the sleep you need, so learning how to manage stress can play an important role in getting a good night's sleep. Try keeping a journal where you can write down your fears and worries, and then close the journal and put it away before you go to sleep to signal your mind that you've put your worries away. If stress still keeps you up, the Virginia Department of Mental Health recommends using breathing exercises or slow muscle movements to ease your stress.
Know When to Give Up
If you're tossing and turning for more than 10 minutes, get out of bed. The American Sleep Association says you should get up and go sit in a chair in a dark room or do something you find relaxing, until you feel ready to fall asleep. Avoid watching television or using the computer during these times--you don't want to do anything stimulating. Sometimes, you may have to get up more than one time at night.
