Improving Your Sleep Habits

The average adult should be getting between 7-9 hours of sleep each night. Here are some things you can do to ensure you get a better night's sleep. 

 

Personal Habits. Fix a bedtime and an awakening time. Try to be consistent with the bed time and awakening time. The body "gets used" to falling asleep at a certain time.

Avoid napping during the day. If you do nap, limit naps to no longer than 30-45 minute before 3pm.

Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate.

Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep.

Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Do not exercise less than 3 hours before you plan to go to bed because your body is more active after exercise and it can be more difficult to sleep.

Environment. Use comfortable bedding. Often this can be the source of sleep deprivation. Sleeping on your side with a pillow between your legs has been shown to relieve back pressure and help create a comfortable sleeping position.

Make sure the temperature is moderate and room is well ventilated. Having good ventilation can help with calm breathing and a moderate temperature can help the body from being too cold or overheating.

Reserve room for sleep Don’t use the bed for an office, for reading, or watching TV.

Block out excess noise; use white noise generators like a fan or soft radio music to block out ambient noise.

Getting ready for Bed. Establish a Pre-Bed routine, reading, washing face, writing downs things you are grateful for.

Don’t take your worries to bed, write them down and remove them from your mind for a period of time.