With all the potential distractions pulling us away from rest, it’s safe to say that your bedroom is crucial to you getting some serious shut-eye. Actually, it’s proven; according to a poll done by the National Sleep Foundation, Americans’ bedrooms are key to better sleep.
Here are ten helpful tips to get a good night’s sleep. (Don’t worry, no lambs made the list!)
- Set and stick to a sleep schedule. Go to bed and wake up at the same times each day.
- Expose yourself to bright light in the morning, and avoid it at night. Exposure to bright morning light energizes us and prepares us for a productive day. Many find it helpful in overcoming the winter “doldrums” that come with getting up in the dark. Alternatively, avoid exposure to bright light late at night. Dim your lights when it’s close to bedtime, and put night lights in your halls and bathroom for nighttime awakenings.
- Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime, if you are having problems sleeping.
- Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed. Relaxing does not include watching TV or scrolling through social media on your phone! Put down the blue light devices to truly relax.
- Treat your bed as your sanctuary from the stresses of the day. Create a cool, comfortable sleeping environment that is free of distractions. Use your bed for sleep only so you positively associate it with sleeping. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
- Keep a “worry book” next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning.
- Limit late eating. Avoid caffeinated beverages, chocolate and tobacco at night, and avoid large meals and beverages right before bedtime.
- No nightcaps. Drinking alcohol before bed can rob you of the deep sleep and dreaming you need, and it can cause you to wake up too early.
- Avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.
- No late-afternoon or evening naps, unless you work nights. If you must nap, keep it under 45 minutes and before 3:00 pm.