Sleep hygiene may sound unimaginative, but it just may be the best way to get the sleep you need in this 24/7 age. Here are eight simple tips for making the sleep of your dreams a nightly reality:
1) Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
As any coffee lover knows, caffeine is a stimulant that can keep you awake. So, avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime.
Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime.
2) Turn Your Bedroom into a Sleep-Inducing Environment
A quiet, dark, and cool environment can help promote sound slumber. To achieve such an environment, lower the volume of outside noise with earplugs or a "white noise" appliance. Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows. (Remember that most mattresses wear out after ten years.)
Also, if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom.
It may help to limit your bedroom activities to sleep. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.
3) Establish a Soothing Pre-Sleep Routine
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside.
4) Don’t Be a Nighttime Clock-Watcher
Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.
And if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. And keep the lights dim; bright light can stimulate your internal clock. When your eyelids are drooping and you are ready to sleep, return to bed.
