However, if you stick with them, your chances of achieving restful sleep will improve. Some of these tips will be easier to include in your daily and nightly routine than others. Try to finish exercising at least three hours before bed or work out earlier in the day. This is fine, unless you're trying to fall asleep. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. #7 Keep Your Internal Clock Set with a Consistent Sleep ScheduleĮxercise helps promote restful sleep if it is done several hours before you go to bed.Įxercise can help you fall asleep faster and sleep more soundly-as long as it's done at the right time. So let in the light first thing in the morning and get out of the office for a sun break during the day. Natural light keeps your internal clock on a healthy sleep-wake cycle. When your eyelids are drooping and you are ready to sleep, return to bed. And keep the lights dim bright light can stimulate your internal clock. Turn your clock’s face away from you.Īnd if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep. Struggling to fall sleep just leads to frustration. If you tend to take your problems to bed, try writing them down-and then putting them aside. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. Avoid stressful, stimulating activities-doing work, discussing emotional issues. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Light reading before bed is a good way to prepare yourself for sleep.Įase the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. #3 Establish a Soothing Pre-Sleep Routine Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep. It may help to limit your bedroom activities to sleep and sex only. (Remember that most mattresses wear out after ten years.)Īlso, if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom. And make sure your bedroom is equipped with a comfortable mattress and pillows. Keep the temperature comfortably cool-between 60 and 75☏-and the room well ventilated. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a 'white noise' appliance.

#2 Turn Your Bedroom into a Sleep-Inducing EnvironmentĪ quiet, dark, and cool environment can help promote sound slumber. It is therefore best to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime.

Lawrence Epstein describes how caffeine works to promote alertness, but can also inhibit restful sleep.Īlthough alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night.

I better go to sleep now