How to sleep better tip 1: Keep a regular sleep schedule
Getting back in sync with your body’s natural
sleep–wake cycle—your circadian rhythm—is one of the most important
strategies for achieving good sleep. If you keep a regular sleep
schedule, going to bed and getting up at the same time each day, you
will feel much more refreshed and energized than if you sleep the same
number of hours at different times. This holds true even if you alter
your sleep schedule by only an hour or two. Consistency is important.
- Set a regular bedtime. Go to bed
at the same time every night. Choose a time when you normally feel
tired, so that you don’t toss and turn. Try not to break this routine on
weekends when it may be tempting to stay up late. If you want to change
your bedtime, help your body adjust by making the change in small daily
increments, such as 15 minutes earlier or later each day.
- Wake up at the same time every day.
If you’re getting enough sleep, you should wake up naturally without an
alarm. If you need an alarm clock to wake up on time, you may need to
set an earlier bedtime. As with your bedtime, try to maintain your
regular wake–time even on weekends.
- Nap to make up for lost sleep.
If you need to make up for a few lost hours, opt for a daytime nap
rather than sleeping late. This strategy allows you to pay off your
sleep debt without disturbing your natural sleep–wake rhythm, which
often backfires in insomnia and throws you off for days.
- Be smart about napping. While
taking a nap can be a great way to recharge, especially for older
adults, it can make insomnia worse. If insomnia is a problem for you,
consider eliminating napping. If you must nap, do it in the early
afternoon, and limit it to thirty minutes.
- Fight after–dinner drowsiness.
If you find yourself getting sleepy way before your bedtime, get off the
couch and do something mildly stimulating to avoid falling asleep, such
as washing the dishes, calling a friend, or getting clothes ready for
the next day. If you give in to the drowsiness, you may wake up later in
the night and have trouble getting back to sleep.
How to sleep better tip 2: Naturally regulate your sleep-wake cycle
Melatonin is a naturally occurring hormone that helps regulate your
sleep-wake cycle. Melatonin production is controlled by light exposure.
Your brain should secrete more in the evening, when it’s dark, to make
you sleepy, and less during the day when it’s light and you want to
stay awake and alert. However, many aspects of modern life can disrupt
your body’s natural production of melatonin and with it your sleep-wake
cycle.
Spending long days in an office away from natural light, for
example, can impact your daytime wakefulness and make your brain sleepy.
Then bright lights at night—especially from hours spent in front of
the TV or computer screen—can suppress your body’s production of
melatonin and make it harder to sleep. However, there are ways for you
to naturally regulate your sleep-wake cycle, boost your body’s
production of melatonin, and keep your brain on a healthy schedule.
Increase light exposure during the day
- Remove your sunglasses in the morning and let light onto your face.
- Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
- Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
- If necessary, use a light therapy box. A light
therapy box can simulate sunshine and can be especially useful during
short winter days when there’s limited daylight.
Boost melatonin production at night
- Turn off your television and computer. Many
people use the television to fall asleep or relax at the end of the
day. Not only does the light suppress melatonin production, but
television can actually stimulate the mind, rather than relaxing it.
Try listening to music or audio books instead, or practicing relaxation
exercises. If your favorite TV show is on late at night, record it for
viewing earlier in the day.
- Don’t read from a backlit device at night (such as an iPad).
If you use a portable electronic device to read, use an eReader that
is not backlit, i.e. one that requires an additional light source such
as a bedside lamp.
- Change your light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
- When it’s time to sleep, make sure the room is dark.
The darker it is, the better you’ll sleep. Cover electrical displays,
use heavy curtains or shades to block light from windows, or try an eye
mask to cover your eyes.
- Use a flashlight to go to the bathroom at night. As long as it’s safe to do so, keep the light to a minimum so it will be easier to go back to sleep.
How to sleep better tip 3: Create a relaxing bedtime routine
If you make a consistent effort to relax and unwind
before bed, you will sleep easier and more deeply. A peaceful bedtime
routine sends a powerful signal to your brain that it’s time to wind
down and let go of the day’s stresses.
Make your bedroom more sleep friendly
- Keep noise down. If you can’t
avoid or eliminate noise from barking dogs, loud neighbors, city
traffic, or other people in your household, try masking it with a fan,
recordings of soothing sounds, or white noise. You can buy a special
sound machine or generate your own white noise by setting your radio
between stations. Earplugs may also help.
- Keep your room cool. The
temperature of your bedroom also affects sleep. Most people sleep best
in a slightly cool room (around 65° F or 18° C) with adequate
ventilation. A bedroom that is too hot or too cold can interfere with
quality sleep.
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