12 Steps to a Better Night’s Sleep

Yes, you can get a good night’s sleep! Try these tips to feel less tired and more energized in the morning.

1) Keep a regular sleep routine (yes, even on weekends!)

We’ve all heard this before, but many of us still stay up late some nights and try to catch up on sleep later. Go to sleep at the same time each night, and wake up at the same time every morning. If you can’t fall asleep, try to read or do something else quiet (no TV!) until you feel more tired, and then go back to bed.

2) Nap for a Maximum of 30 minutes

If you do have naps, keep them thirty minutes or less. Any more than that and you will be groggy, and may have a more difficult time going to sleep at night.

3) Use the Bedroom primarily for sleep and sex

Keep TV’s out of the bedroom, and try to avoid doing work in your room. The bedroom should be a place for sleep and intimacy.

4) Keep your bedroom comfortable and organized

Do you have clutter and clothing lying around your bedroom? If so, organize and clean your room so it’s a place that you want to relax. It’s difficult to fall asleep amidst chaos. As well, make sure that your bedroom is a comfortable temperature and quiet. If you live in a noisy area, try using a white noise machine or fan to block out outside noise.

5) Hide your alarm clock

If you are having trouble sleeping, looking at the clock every time you wake up will make you feel even more stressed and less likely to sleep.

6) Make sure your bed is comfortable

Ensure that your bed is large enough, and has comfortable pillows and bedding. Test different types of beds until you find one that is comfortable for you.

7) Limit alcohol and caffeine

If you do have caffeine or alcohol, make sure to consume them several hours before bed. Contrary to popular belief, having a “nightcap” before bed will not help improve your sleep. Although alcohol is a sedative and may help you get to sleep, it disrupts regular sleep patterns. And since caffeine is a mild stimulant, it can cause restlessness and decreased quality of sleep.

8) Regular exercise

Exercising regularly, for at least 30 minutes per day can help you sleep better at night. Make sure to finish your routine at least three hours before bedtime though, or you may find it harder to fall asleep.

9) Relaxing bedtime routine

Do something such as reading a book, taking a bath, or mediating before bed to calm your mind and relax your body for sleep.

10) Bedtime snack may be helpful

The amino acid tryptophan, found in foods such as turkey, milk, and peanuts, helps the brain produce serotonin, which helps you relax. Try eating a bowl of cereal or toast and peanut butter before bed.

11) Avoid over the counter medications for sleep

Many over the counter sleep aids are not very effective, and some, such as antihistamines, can cause daytime drowsiness as well. It is best to discuss your concerns with a healthcare practitioner so they can recommend the best course of action.

12) Write down any worries before going to bed

It may be helpful to keep a journal if worries or concerns are keeping you up at night. Remind yourself that you can always come back to the problem in the morning when you’re refreshed and alert.