Got Sleep?
In search of a few good Zs? People with sleeplessness, a very common
sleep disorder, often find it hard to fall or stay asleep. This can
cause big trouble the next day, impairing function, energy, and mood. So
what can you do to get a good night's sleep? Here are 10 tips.
Avoid Alcohol
While alcoholic drinks can help lull you into
a light sleep, that's not the whole story. Alcohol actually deprives
you of REM sleep and deep sleep, the restorative stage of sleep that
helps you feel energized the next day. What's more, it's tough to stay
asleep once the effects of the nightcap wear off.
Cut the Caffeine
It may take up to eight hours after consuming
caffeine for the effects to wear off, so avoid caffeine products later
in the day. And if you're already sleep deprived, don't count on
caffeine to keep you going. It may keep you awake for a little while,
but it won't help you catch up on lost sleep.
Nix the Nicotine
Exercise Early
We all know the many benefits of getting
exercise. Regular physical activity can even aid you in getting to
sleep. But exercising close to bedtime may complicate your slumber. Try
to get your workouts in earlier in the day. Talk to your doctor before
beginning an exercise regimen.
Keep the Light Out
Bright lights might be a distraction from
sound sleep. Close your curtains or shades to control the amount of
light where you sleep.
Don't Let Time Tick By
You're probably all-too familiar with the cruel cycle of
sleeplessness. The more you worry about falling asleep, the more
frustrated and anxious you become when you can't. And the more anxious
you get, the harder it is to fall asleep! Try these tips:
- Turn your alarm clock toward the wall so you're not constantly checking the time.
- If you don't fall asleep within a few minutes, get up and do
something else. Go to another room and try reading or listening to music
until you feel tired.
Root Yourself in Routine
Go to bed and wake up at the same time every
day to maintain a regular sleep pattern. Think sleeping in on the
weekend is a good idea? Think again. Staying under the covers for longer
on the weekends actually makes it harder to get out of bed on Monday.
And it also doesn't help you catch up on sleep lost during the week.
Eliminate Late-Day Naps
Avoid naps later in the day, since they can cause trouble when trying to fall asleep at night.
Ban Big Meals
Heavy eating before bedtime can trigger indigestion, which can interrupt sleep.
Kick Back and Relax
Give yourself some time to unwind before bed. Here are some helpful tips for relaxation:
- Take a warm bath
- Read a book or magazine
- Practice relaxation routines, such as meditation or muscle relaxation
- Listen to music
Talk It Over
If these self-care tips don't work for you and you still have
recurring sleeplessness, or if you often experience daytime sleepiness,
talk with your doctor.