A good night’s sleep. It’s something we all need, yet so many struggle to get.
Most of us have been there at one time or another. Tossing and turning, struggling to shut down our minds, or waking up frequently—these things make for a long and frustrating night.
Maintain the Same Sleep-Wake Schedule
First off, make sure you go to bed and get up at the same time every day, and try to maintain this schedule throughout the week. While sleeping in on the weekends is tempting, the Mayo Clinic recommends keeping it to no more than an hour’s difference from your weekly routine. This can make a big difference in our body knowing it’s time for sleep, and help maintain our body’s natural circadian rhythm.Create a Relaxing Pre-Bedtime Routine
Preparing your mind and body for sleep goes a long way in helping to get a good night’s rest. Both what we do, and what we don’t do, matters.For the most effective nighttime routine, we should avoid doing anything stimulating or stressful before bed, as these things can elevate cortisol and adrenaline, which gets our bodies ready for activity. So keep those cardio workouts, action movies, and emails out of your evening routine.
Also in the category of what not to do—no electronics within 30 minutes of bedtime. Not only are they stimulating, but the light emanated from them negatively impacts sleep.
Keeping our speech and thoughts positive and calm can decrease our anxiety and stress levels, leading to better sleep. So be mindful of the thoughts that come your way.
Misty says her list “usually includes things I need to do, problems I need to solve, or someone’s birthday that I don’t want to forget. Then, I prioritize the list. If there is something really urgent, I take care of it right then and there. When I see that the rest can wait until the next day without any consequences, I can fall asleep easily.”
Watch What You Consume
The CDC recommends avoiding large meals, as well as any caffeine or alcohol before bedtime. People are often under the false assumption that alcohol helps them sleep better, but the opposite is actually true. While alcohol may help you fall asleep initially, it disrupts sleep later in the night as your body processes it, leading to sleep disturbances.Keep Your Cool
The environment in your room is also important. To start, having a cool room goes a long way in getting a good night’s rest. I know if I’m too warm, or even too cool, I don’t sleep as well.“If somebody said to me, ‘I have a friend who doesn’t sleep well. You know nothing about them. What one suggestion would you make that you think, odds are, would have the most impact on their sleep?’ I would say temperature.”
Humidity Levels Matter
Humidity levels can also have an impact on sleep. High humidity can lead to mold growth and therefore allergies and congestion, whereas too little humidity can also be problematic, as it leads to drying of the nasal passages. The National Sleep Foundation recommends keeping the humidity level in your bedroom at about 50 percent. By investing in a dehumidifier for summer use, and a humidifier for winter use, you may find you sleep more soundly.Decrease Light Exposure
One of the most important things you can do is make sure your room is dark. Blackout blinds or curtains, or even an eye mask, can help. Make sure there is no light from cellphones or TVs, you can even consider putting a dimmer on your lights, and set it on low as you’re winding down for bed.They note that light also decreases the production of melatonin. Melatonin, the sleep hormone produced in the pineal gland, decreases when we’re exposed to light. Melatonin begins to rise in the mid- to late evening, and stays elevated throughout the night, until we are exposed to light, at which point it begins to break down.
The Noise Factor
You may not realize it, but your brain continues to process sound even as you sleep. So in general, a quiet environment is best. Of course, for some, having a room that’s too quiet can be just as problematic as having a room that’s too noisy.Personally, too much noise has always negatively impacted my sleep. A ticking clock, traffic, the neighbor’s barking dog—all these things can disrupt sleep.
Get Comfortable
A comfortable mattress and pillow can go a long way in providing a good night’s sleep. Your mattress should be the right level of firmness for your body, and a good, supportive pillow is crucial, and definitely a worthwhile investment. It’s recommended that pillows be replaced annually, and mattresses be replaced approximately every seven years.Limit Naps
Now that you’ve created the perfect sleeping environment, don’t be too quick to curl up in bed.Napping too much leads us back to our starting point—the need for maintaining the same sleep-wake schedule. If we’re napping too much, then we’re not going to be tired when bedtime rolls around.
Of course, there are a number of cultures around the world that take an afternoon siesta, and for many, a short nap may be beneficial. If you find yourself needing a nap, try to limit it to no more than 30 minutes, and don’t take a nap too late in the day.
Insomnia is a costly problem, not just in terms of money, but in terms of both our mental and physical health. I hope some of these simple tips will help you get a better night’s rest tonight, leading to a more productive day tomorrow.