Get a better sleep - 10 quick tips

Do you toss and turn at night? Have trouble falling asleep? It may seem difficult to get better sleep, but there are simple steps you can take to help you fall asleep faster and stay asleep.

1. Sleep only when sleepy. This reduces the time you are awake in bed. If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy.

2. Don’t sleep during the day. This will ensure you are tired at bedtime. If you can’t make it through the day without a nap, sleep less than 1 hour, before 3pm.

3. Get up and go to bed the same time every day. Develop a routine, even on weekends.

4. Refrain from exercise at least 3 hours before bedtime. Regular exercise is recommended to help you sleep better, but the timing of the workout is important. If you exercise in the evening, you may have trouble sleeping.

5. Develop sleep rituals. It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

6. Only use your bed for sleeping. Refrain from using your bed to watch TV, do work or discuss emotional issues. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

7. Stay away from caffeine, nicotine, and alcohol at least 4 – 6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Alcohol slows brain activity, so it may help you fall asleep, but you will end up having fragmented sleep.

8. Take a hot bath 90 minutes before bedtime. The drop in body temperature after you step out of the bath will help you fall asleep.

9. Make sure your bed and bedroom are quiet and comfortable. Minimise noise and light. A cooler room along with enough blankets to stay warm is recommended.

10. Have a light snack before bed. If your stomach is too empty you may have trouble sleeping. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer.

Remember: If you are still having trouble sleeping after trying some of these suggestions, consult your GP. There may be an underlying medical problem that is causing your sleep problem.

Source: http://www.mayoclinic.com/health/sleep/HQ01387