Sometimes it’s not easy to get a good night’s sleep. Problems that seem manageable during daylight somehow magnify right when it’s time to go to bed. Most of us know the feeling of thinking, “All right, if I fall asleep right now I can still get five hours”…only to watch five turn into four… or worse. Repeated nights of poor or inadequate sleep can have adverse effects on both your mood and your health. Follow these steps and you’ll feel refreshed in both body and mind.
Darkness. Experts say that even the smallest amount of light can affect your internal clock and disrupt your levels of melatonin and serotonin. And when they says “smallest amount” they mean it. Cover up your clock radio and get rid of any nightlights. Try not to even turn on the light if you need to use the bathroom in the middle of the night.
Keep Temperature at 70 Degrees. People tend to keep their homes far too warm for achieving good sleep. Numerous studies, such as this one, find that relatively cool temperatures are best for sound sleep. Experts recommend seventy degrees to be the optimal good sleep temperature.
Make Your Bed a Sanctuary. Lots of us sleep with our pets, but let’s face it. It can be uncomfortable and hairy and sometimes smelly. Duke doesn’t have to get up and go to work in the morning or deal with children. He’ll be just fine in a bed beside yours and you will wake up without fur on your face!
Turn Off the Television. You need REM more than you need Leno (or anyone else). DVRs and online content means you don’t have to miss your favorite shows. Catch them when you can, later, and feel better in the morning.
Take a Hot Bath. Not only will it relax you, but when you go from hot to cool after getting out, your internal temperature will drop and you will feel sleepy.
Wear Socks to Bed. Feet have the worst circulation in your body. When your feet get cold, you will not sleep soundly, so pull on a pair of your favorite comfy socks before crawling under the covers.
Wear an Eye Mask. It will not only block any light that you are unable to otherwise extinguish, it will help you resist the temptation to open your eyes and focus on things other than sleep.
Invest in Good Pillows. A pillow that is too hard or too soft for your comfort can seriously inhibit good sleep. Also, it is recommended that you replace your pillows ever y six months to two years.
Use the Bathroom Right Before Bed. Your mom was right. Try to go, even if you don’t feel like you have to. A completely empty bladder before bed will reduce your chances of waking during the night.
Purchase a Sound Machine. White noise or sounds of the natural world will help you wind down.
There are a number of inexpensive ones on the market, like this one, which retails for just $10.
Sweet dreams!
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