Tips for Better Sleep
Millions of people struggle with falling and staying asleep. The following simple tips that help you for a better sleep.
Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you fall asleep better at night.
Make your bedroom cool, dark, quiet and comfortable. Create a room that’s ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs.
Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that’s comfortable. If you share your bed, make sure there’s enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.
Children and adults depend on their environment for falling to sleep. Background noises, location, sleep partners, bedding, favorite toys, and lighting can all affect a child’s ability to fall asleep. A cool, dark, quiet room is best. Letting children cry themselves to sleep is not recommended. Teach them to soothe themselves. Avoid rocking, holding, and other activities that depend on a parent’s presence.
Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don’t exercise within three hours of your bedtime, however.
Avoid caffeinated drinks.
Caffeine is a potent stimulant, and is present in a wide range of beverages.
Avoid medications to help you sleep.
Medications become ineffective over time, and may affect daytime alertness. They may also wear off during the night, and cause night wakings. Some medications may cause nightmares or other types of sleep disturbance.