Sleep is essential for good health, both physically and mentally. Whether you experience frequent bouts of insomnia or you simply want to enjoy a more restful sleep, there are measures to take to help you achieve better sleep. Here's what you should and should not be doing.
1. DO Stay on Schedule
It can be difficult to sleep well when your sleeping schedule changes from one night to the next. If possible, try to keep your sleeping schedule consistent. For instance, if your ideal bedtime is 10 pm, stick to it every night. You may find that your body will become accustomed to falling asleep at the same time each night.
2. DON'T Take Work to Bed With You
You must find time to wind down after a hard day of work. When it's quitting time, shut off your mind, especially before bedtime. Do not think about deadlines and appointments for the next day.
3. DO Block Out Noisy Distractions
Is the outside traffic keeping you awake at night? Do the sound of chirping birds outside your window awaken you at 5 am? Sometimes noisy outside distractions can disturb your sleep. If so, there is a way around this.
Consider buying a soothing sounds simulator machine. These devices simulate various relaxing sounds, and you may preset the machine to turn off at a designated time. You may also choose from various sounds, such as a soothing waterfall or babbling brook, thunderstorm, ocean waves, or white noise. It helps to block out distracting noises that are disturbing to sleep.
4. DON'T Try to Make Up for Missed Sleep
A common mistake individuals often make is trying to compensate for lost sleep by taking long naps during the day. While napping can be important if you are ill, a healthy individual should avoid taking a long nap during the day if they've missed sleep the night before. Doing so may throw your body's internal clock out of whack, and you may find it more difficult to sleep restfully later that night.
5. DO Try Meditation
Studies show that meditation can improve sleep. If you are aiming for a deep and restful sleep, try meditating, either during the day or shortly before bedtime. Find a quiet spot to meditate, where you will not be bothered by distractions. If you are unsure of the best way to meditate, do some research and reap the benefits.
6. DON'T Stare at the Clock When You Cannot Fall Asleep
Don't lie in bed tossing and turning and staring at the clock if you cannot fall asleep right away. This may heighten your anxiety, as it causes a vicious cycle of battling with the time. If you cannot sleep, move to another room and read or listen to some soothing music.
7. DO Breathe Easy at Bedtime
Allergy and sinus sufferers may have a difficult time sleeping if their environment is not comfortable. If you're constantly "stuffed up" at night, consider buying an air purifier, humidifier or ionizer to eliminate pet dander, dust, and pollen. If allergy season bothers you, keep your windows closed at bedtime.
You might also try using some saline moisturizing nasal spray before bedtime. Doing so may help you breath easier by flushing out your sinuses.
8. DON'T Coop Yourself Up Indoors All Day
Try to get out in the fresh air and sunshine regularly. The fresh air may help clear your mind and ward off depression, while the sunshine may boost melatonin levels that help stimulate sleep. Aim for at least 15 or 20 minutes of fresh air and sunlight each day if possible. After doing so, you may find you're sleeping better.
While you're outside, try taking a long walk or doing some other form of exercise. Routine exercise may also help you sleep better at night.
As a final thought,
see your physician
for a checkup. Some medical issues such as restless legs syndrome may cause sleep disturbances or insomnia.