A lot of people struggle getting to sleep and the main cause is poor habits. Here are some basic facts and things to consider to improve the sleep you get.
- Go to sleep at about the same time each night and wake up at the same time
- Adults need 7-8 hours sleep each night
- Relax before going to sleep- soft lights, meditate? slow things down
- Sleep in a darkened room - use a sleep mask
- Sleep in a quiet room - No TV , No Computer (avoid that blue light coming from the TV and computer)
- No alcohol or sedatives at bedtime
- No late night heavy meals
- Avoid too many liquids late at night which may create the need for bathroom trips during the night
- Exercise every day
- Avoid naps if it makes falling asleep difficult (especially late afternoon naps)
- Avoid caffeine and nicotine in the evening
- Sleep in a cool room- temperature 60- 70 degrees
- Keep a Sleep Diary
- Use your bed and bedroom for sleep and sex, only
- Get into the habit of falling asleep within 5-10 minutes; if having difficulty, get up and do something soothing and relaxing (like reading,listening to soft music, or meditating) before trying to fall asleep again
- Make sure that your mattress and pillows are comfortable- if not, maybe it?s time to replaxe them
- Use earplugs if the bedroom is too noisy
- Position your alarm clock so that you are not watching the clock
- Take a warm bath or shower before bedtime
- If exercising late in the evening, keep it to something relaxing, like yoga
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