How to Get a Better Night's Sleep

Healthy sleep habits can have a great impact on a person’s quality of life. Many people find it hard to fall asleep or get a good night’s sleep due to the everyday stresses of life.  The things you do and the way you feel during your waking hours affect how well you will sleep at night.  The following tips will help you to get the best night’s sleep to keep you energized, focused, and balanced throughout the day.

Maintain a healthy diet.  Eating three meals a day consisting of plenty of fresh fruits and vegetables will give the body the fuel it needs for the day. Many people tend to skip breakfast, but this will only cause blood sugar to plunge, which decreases the body’s source of energy.  Avoid heavy meals two hours prior to sleep to prevent stomach and digestive issues, such as heartburn.

Cut down on alcohol and coffee.  Avoid drinking caffeine or alcohol in the hours before bed. Alcohol may help you fall asleep, but it reduces quality of sleep.  Caffeine should be eliminated after lunchtime, since it can cause sleep problems up to twelve hours after drinking it.  These beverages may also result in frequent bathroom breaks throughout the night, causing a disruption in sleep.

Develop a sleep schedule.  Stick to the same bed time and wake up time every day, including weekends. Following a consistent sleep cycle keeps the body feeling refreshed and energized. Take a short nap during the day to make up for lost sleep time. This will help you to catch up on the lost sleep without disturbing your natural sleep cycle.

Create a sleep-conducive environment. Experts recommend only using the bedroom for sleep and intimacy. To make the bedroom more sleep friendly, keep the noise down, keep the room around 65 degrees Fahrenheit, and choose a mattress with plenty of room and the right amount of support for your needs.

Create a bedtime routine.  Make an effort to relax before bed. This will allow the body to unwind from the day’s stresses.  Turn off the television, turn down the lights, and put away electronic devices.  The bright screens disrupt sleep patterns by prohibiting the creation of melatonin, the hormone that regulates sleep and wake cycles.  Doing yoga, reading a book, or drinking chamomile tea can also aid in relaxation and result in a better night’s sleep.

Manage stress and anxiety.  If stresses from work, family, school, or other responsibilities are keeping you awake, it is important to learn how to handle the stress.  Relaxation techniques are a great way to calm the mind and prepare for sleep.  Deep breathing, muscle relaxation, and visualizing a peaceful place will help you unwind.

If you continue to have trouble sleeping, it is possible that you have a sleep disorder.  Visit a doctor if sleep problems persist. Identifying the problem and finding a treatment will allow you to get the sleep that you need and deserve.