Tips for Better Sleep
First you try opening the window, and toss and turn for a while. Then you get up and shut it. Maybe the pillow isn't fluffy enough, so you fluff it. You can't stop thinking about work and all the things you have to get done tomorrow. You fluff the pillow again. You roll onto your back, and then onto your stomach, and then return to your back. Fluff the pillow one more time. Lying in bed and staring at the ceiling, you realize that, once again, you are not going to get any sleep tonight.
Why Do We Need Sleep?
- Increased stress
- Impaired memory
- Shortened temper
- Lower motivation
- Problems with decision making and doing tasks
Ten Tips for Better Sleep
- Keep regular hours. Try to go to bed at the same time each night and wake up at the same time each morning, even on weekends.
- Develop a sleep ritual. Whether it is to take a hot bath, have a cup of herbal tea, or read a book, doing the same things each night just before bed cues your body to settle down for the night.
- Exercise regularly. This can help to relieve tension. But be careful not to exercise too close to bedtime or you may have a hard time falling asleep.
- Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep. Instead, have a cup of herbal tea, which is noncaffeinated, before bed.
- Don't smoke. Smokers tend to take longer to fall asleep, awaken more often, and experience disrupted, fragmented sleep.
- Drink alcohol in moderation. You may fall asleep faster, but drinking alcohol shortly before bedtime interrupts and fragments sleep, leading to poor quality sleep.
- Unwind early in the evening. Deal with worries and distractions several hours before going to bed. Make a list of things you need to do tomorrow, so you won't think about them all night. Try relaxation exercises, like slow rhythmic breathing, once in bed.
- Sleep on a comfortable, supportive mattress and foundation. It's difficult to get deep, restful sleep on a bed that's too small, too soft, or too hard.
- Create a restful sleep environment. A dark, quiet room is more conducive to sleep. Sudden, loud noises or bright lights can disrupt sleep. A room that is too hot or too cold can disturb sleep, as well.
- Make sleep a priority. Say "yes" to sleep even when you're tempted to stay up late. You'll feel healthier, refreshed, and ready to take on the day.
RESOURCES
Better Sleep Council http://www.bettersleep.org/
National Sleep Foundation http://www.sleepfoundation.org/
CANADIAN RESOURCES
Better Sleep Council Canada http://www.bettersleep.ca/
Canadian Sleep Society http://www.css.to/
References
Healthy sleep tips. National Sleep Foundation website. Available at: http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips. Accessed June 5, 2012.
In the bedroom: sleep strategies. Better Sleep Council Canada website. Available at: http://www.bettersleep.ca/. Accessed June 5, 2012.
Why is sleep important? National Heart Lung and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why.html. Updated February 22, 2012. Accessed June 5, 2012.
