Sleep is an important way for the body to rest and heal itself. The following information contains a list of tips that may help you sleep better.
Sleep is an important way for the body to rest and heal itself. Many people experience difficulty falling or staying asleep. You may already know what helps you to sleep well and feel rested. If these habits are not causing you harm then keep using them. You may not be able to control everything related to your sleep but this list of tips may help you sleep BETTER.
B.E.T.T.E.R. Sleep Tips
Bed/ Sleeping area
Make sure the area where you sleep is as comfortable as possible. Darker is better if you are comfortable with that. If possible make sure you are at a comfortable temperature (not too hot or too cold). Try not to do too many things that stimulate/agitate you while in your sleeping area. Do not watch TV or listen to music unless you find this helps you to fall asleep and stay asleep.
Don’t eat large meals just before going to sleep. Avoid eating a lot of sugary foods close to sleep-time. Caffeine and tobacco are stimulants that can keep you from sleeping. Alcohol can make you sleepy but it is likely to wake you up in the night or give you restless sleep.
If possible, avoid situations that can make you feel tense or unsafe. This can include watching TV shows/movies that involve tense/dangerous situations or tense conversations/arguments with others. Deep breathing, listening to relaxing music, or using a sound machine or app that plays nature sounds can help you relax. Restful sleep, free of tension, promotes good health and healing.
Try to keep your sleep time and waking time the same, or as close as possible.
Try to avoid active exercise a few hours before bed because it can stimulate you and make it difficult to sleep. It is best to exercise in the morning or late afternoon. If you are physically limited, a cool shower a couple of hours before sleep-time can help the body relax. Stretch and yoga can also be helpful.
If possible, use the same routine before you go to sleep. Napping during the day can make it more difficult to sleep at night.