18 Tips For Getting A Good Night's Sleep

It’s good for your body.  It’s good for your mind.  But most people just aren’t getting it.  A good night’s sleep.  

The way you feel during your waking hours is directly dependant on how well you sleep at night.  If you want to be emotionally balanced, mentally sharp, and physically energetic, commit to getting the best sleep possible every night.  Here are 18 great tips for getting a good night’s sleep. 

1.Make your bed work for you.  Your sleeping environment should be conducive to sound restful sleep.  A quality mattress, comfortable pillows, and clean sheets create a welcoming place to rest.  

2. Get rid of light pollution.  We were meant to sleep in the dark.  Use thick blinds or curtains to block out excess outdoor light, and avoid the bathroom nightlight. 

3. Dress for the occasion.  Wear comfortable clothing that won’t keep you awake.  Make sure it is appropriate for your room and body temperatures.  Being too warm or too cold or too uncomfortable does nothing to help you achieve quality sleep. 

4. Be happy and think positive.  When you are lying in bed trying to drift off into dreamland, it’s easy to get bogged down by all the mistakes and bumbles of the day.  Try to put everything into a positive light and avoid thinking negatively right before bed.  Dwell on the positive things that happened in your day and how you can make the next day be even better. 

5. Avoid media traps.  The bedroom is no place for television or the internet.  It’s a place for sleeping.  Keep media distractions in another room to avoid late-night temptations. 

6. Have a bedtime ritual.  Have the same routine, whatever it may be, every night before you lay down for sleep.  This will help alert your mind and body that it’s time to wind down.  This is a great time for prayer or meditation…and don’t forget to brush your teeth. 

7. Use the bathroom.  Make sure to empty your bladder as part of your bedtime routine.  You don’t want your quality sleep disturbed by urgently bursting bladder. 

8. Open a window.  If the weather allows and the neighborhood isn’t too noisy, some fresh circulating air is good for fostering quality sleep. 

9. Find some white noise.  White noise is the kind of droning monotonous sound that helps little babies sleep, and it helps adults sleep, too.  A fan running on low usually does the trick (just make sure it’s pointing away from you.  Drafts aren’t good for sleep), or you can invest in a white noise machine.  There are also white noise MP3s you can download and play during sleep. 

10. Get some exercise.  A regular exercise routine has been shown to help you sleep better at night.  Schedule your exercise in the morning or early afternoon.  Exercise late in the day boosts your metabolism and raises your body temperature, both of which make it hard to fall asleep.

11. Make dinnertime earlier.  Eating a big heavy meal late in the evening can disturb sleep.  Push dinner back to at 3 hours before hitting the sack, and avoid overly heavy rich foods.  Beware of spicy or acidic foods as well, since they can cause stomach trouble and heartburn. 

12. Eat a light snack.  While you don’t a want a large meal on your stomach right before bed, a light snack could actually help you sleep better. It gives the digestive system something to do and can actually calm the brain.  A bowl of whole grain, low sugar cereal or a cup of yogurt and some warm chamomile tea make for a relaxing bedtime snack. 

13. Avoid the alcohol.  Don’t be deceived into believing a nightcap will help you sleep.  Alcohol may help you fall asleep faster, but it reduces the quality of your sleep, often waking you up in the middle of the night. 

14. Cut the caffeine.  Caffeine can actually cause sleep disruptions ten to twelve hours after consumption!  Consider eliminating caffeine after mid-day or dropping it altogether.  

15. Quit smoking.  If you needed another reason to kick the cigarette habit, getting a good night’s sleep might be it.  The nicotine found in tobacco products is a stimulant and can, working to keep you up at night.  Also, because nicotine is highly addictive, some smokers actually suffer from withdrawal symptoms at night, making it hard to stay asleep. 

16. Be consistent.  Your body loves a predictable schedule.  If at all possible, keep the same bedtime and wake time even on weekends and holidays.  Your body and mind will learn when it’s time to sleep and when to wake up.  Deviation from the schedule can make it difficult to achieve the same quality of sleep. 

17. Relax.  Practicing relaxation techniques are a great way to prepare for sleep.  It calms the mind and helps lessen the stress of the day.  Try deep breathing or progressive muscle relaxation (Tense and then relax each muscle in your body starting with your toes and working your way up the body to the top of your head).  

18. Know when to see a doctor.  If you’ve tried all of these steps and still can’t seem to get a good night’s sleep, you might need professional treatment.  Consider scheduling an appointment with a sleep doctor if you’ve tried all of the suggestions above and still find yourself suffering from persistent daytime fatigue or difficulty falling or staying asleep.