Tips for better sleep

There are a variety of factors—physical, mental, biological—that can interfere with a good night's sleep. Stimulants like caffeine and nicotine, for example, can stay in one's system for as long as 6 to 8 hours, so that afternoon jolt of coffee may be keeping you up at night. Eating a large meal later in the evening or before bedtime can also interfere with sleep.

One of the most important tips to consistent long-term, quality sleep is to go to bed at the same time each night and wake up at the same time each morning. This helps "set on automatic" the circadian rhythms that are helpful for deep, restful sleep. Trying to catch up on sleep, say, by sleeping in on the weekends, may reduce your sleep deficit from the week past. But it will not help when on Monday evening you can't fall asleep. Set your alarm clock for the same time each day. Many people find that after just a week or two waking at the same time each morning, they will awaken consistently just before the alarm goes off.

Having a wind-down ritual of 20-30 minutes that is relaxing for you (a cup of chamomile tea, meditation/breathing, warm bath, or reading, for example) can help relax and smooth the road to a good night's sleep. Again, the key is to always go to bed at the same time. It is normal to take 10 to 20 minutes to fall asleep, sometimes a bit longer. Some other great tips we like for getting a great night's sleep include the following:

• Make your bed a sanctuary. Make it comfy. Make it welcoming. It's not the place to discuss or ruminate over the stresses of the day.

• Make your sleep environment dark, quiet and at a comfortable temperature (being in a cooler temperature versus warmer often helps most).

• If external noise is a problem (or you are a lighter sleeper), consider a sound machine with various sounds to filter/mask other noise (many include nature sounds like waves or rain, as well as "white noise").

• Take a hot shower or bath (sauna, steam, whirlpool). Many people report falling asleep easier and deeper after a hot bath.

• Exercise, especially higher intensity exercise, is linked to improved sleep. However, do not exercise within 3 or 4 hours of bedtime, as this will delay the extra release of melatonin that helps you fall asleep.

• Don't have any alcohol before bed—alcohol does not help you sleep more deeply. It actually keeps you in lighter stages of sleep (or awake and going to the bathroom).
   

If you don't fall asleep within 20 to 30 minutes, don't fret. But do go and find a quiet activity away from your bed until you feel sleepy. Remember, it takes a bit of time and consistency for good sleep habits to take hold. After utilizing a few of these important tips, you could be well on your way to more restful and more healthful sleep, with more energy and alertness during the day.

Source: www.HealthAndWellness.com