Wellness Articles

20 Tips for a Good Night's Sleep

Wellness Index

To fall asleep (without pills or alcohol)

• Avoid unnecessary medications with "alertness" as a side effect.

• Exercise regularly.

• Avoid stressful situations before retiring for the night (if this is not possible, try writing the problem down on a piece of paper so you won't have to keep going over it in your head).

• Try to go to bed at approximately the same time every night (so your body's internal clock can get used to it).

• Follow the same routine every night when getting ready for bed (like brushing and flossing your teeth, stretching, and reading a short article).

• Use your bedroom only for sleeping and sexual activity (using it for other activities, even sedentary ones, creates a subconscious message that it is a wakeful place).

• Engage in any relaxing activity before bedtime that helps you unwind.

To get back to sleep after waking up in the night

• Avoid caffeine and spicy foods (especially in the latter part of the day).

• Don't go to bed hungry (but don't overeat either: milk and tuna fish are especially helpful in inducing sleep).

• Practice relaxation techniques (such as relaxing your body's muscle groups gradually, from the toes up).

• Avoid naps during the day.

• Don't lay in bed wide awake more than 20 minutes (do something else in another room until you become sleepy).

To improve the soundness of your sleep

• Make sure your bed is comfortable (add various thicknesses of foam rubber pads, if necessary, to adjust the hardness of the mattress to your taste).

• Keep the temperature moderate (about 65° F, adjusting your heater, air-conditioner, fan, and number of blankets before you retire).

• Try to wake up at the same time every morning every day (no matter when you fell asleep or how well you slept).

• Avoid alcohol and tobacco (these substances disturb normal sleeping patterns).

To get enough sleep

• Disconnect your phone (but remember to reconnect it in the morning).

• Minimize noises and visual distractions.

To make your bedroom conducive to sound sleep

• Lower any excessive noise levels and light levels (but use a low-level indirect fan if necessary to avoid stuffiness).

• Try "environmental" recordings or a small synthesizer designed to stimulate the type of peaceful sounds that might lull you to sleep.

Sweet Dreams!

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