Top 14 Tips To Improve Your Sleep
Try to go to bed at the same time every evening and get up at the same time every morning. This will help your body to work out a healthy sleep routine.
2 Spend the right amount of time in bed
Most adults need about 8 hours sleep every night. Some require more and some less. Many poor sleepers spend much more than 8 hours in bed and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults.
3 Bed is for sleeping, not entertainment
Television, computers and other distractions can interfere with your sleep. It is better not to sleep with your TV on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep.
4 Wind down and relax before going to bed
Have a buffer zone before bedtime. Sort out any problems well before going to bed. This may mean setting aside a ‘worry time’ during the day. Use this time to go over the day's activities and work out a plan of action for the next day. Try to avoid using your computer within one hour of bedtime. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you.
5 Make sure your bedroom is comfortable
You should have a quiet, dark room with comfortable bedding and good temperature control.
6 Alcohol, caffeine and cigarettes - to be avoided
Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.
7 Avoid daytime naps
Sleeping during the day will make it much more difficult to sleep well at night. If a nap is absolutely necessary, for example because of a late night, then limit this to about thirty minutes. Make sure that you are awake for at least 4 hours before going back to bed.
8 Don’t lie awake watching the clock
Watching the time on a clock just makes you anxious about not being asleep. If possible take the clock out of your bedroom. If you need the clock for the alarm, turn it around so that you cannot see the time.
9 Avoid sleeping pills except in exceptional circumstances
They do not fix the cause of your sleeping problem.
10. You may need professional help
If you are still having trouble sleeping, if you have persistent problems with mood, restlessness in bed, severe snoring or waking up unrefreshed despite what should be adequate length sleep, make sure that you go and see your doctor.
11. Follow the same routine.
Try to keep your bedtime and wake time to within 1.5 hours of your regular times. So if your normal routine is to go to bed at 11:30pm and wake up at 7:30am, it would be ok to go to bed at 1:00am and wake up by 9:00am. If you go out really late you should still get up on time even if that means you only get 4 hours of sleep!
12. Don’t use your bedroom for things that make you anxious - like studying. Save
your bed for sex and sleep. You don’t want to associate your bed or bedroom with work, papers, studying, or things that make you anxious or stressed. If you study in your bedroom (e.g. if you live in residence), you might want to try switching to the library or other locations if you’re having trouble with sleep.
13. Go to bed only when you’re feeling sleepy.
If you don’t feel sleepy, try relaxation techniques (see below) and start winding down about 1 hour before bedtime.
14. Trouble falling asleep?
If you’re unable to sleep after 20 minutes, get up and go into another room and do something relaxing until you feel drowsy. Try a bath or listening to soft music (not email or school work or anything that will make your mind race). Go back to bed when you feel very drowsy. A light carbohydrate snack might also help.
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