How can I sleep more soundly?
Sleeping is a natural part of life. Every one of us needs sleep to survive. But why is it that some find it difficult to get a good night's rest? Sleepless nights are caused by a large variety of factors.
One of the first things to consider is that you are providing yourself with a large enough window of time to get the right amount of rest you need. This can vary slightly from person to person, but most adults need at least 8 hours each night to be at their best.
It is very important to maintain a regular sleep schedule. This means going to bed and waking up at the same time every day. This will get your body into a routine and help with the quality of your sleep. Although it might be more tempting to stay up late, try to keep your sleep schedule the same on your weekends too!
The environment in which you sleep is also important. It should be quiet, cool, and dark. Even if you have learned to sleep through "normal" noises, like the neighbour's barking dog or airplanes passing by in the night sky, sleep studies show that they still do disrupt your sleep. If your sleep environment is noisy, try using earplugs or leave a fan running to drown out the other sounds. Another method to block out intrusive noises is to use a sound machine that creates soothing sounds (white noise) instead. If your room is too hot, cold, or bright, it is also disruptive to sleep. You want to keep the temperature slightly on the cool side and block out excess light with heavy window blinds, or even a sleep mask over your eyes! Another important thing to point out about your sleep environment is your bed. Your bed should be large enough that you can stretch and turn comfortably, and it needs to give you good support. If your bed is too hard or soft, you will wake up feeling fatigued instead of rested.
With all this in mind (for sleeping), one of the most important things to consider is what you do in your daily routines during your "awake" hours! Here are some things to keep an eye on:
1) Exercise! Daily exercising is a great way to promote a better night's sleep. Being able to exercise outside while being exposed to sunlight is even more effective! Try to avoid exercising within 3 hours of trying to fall asleep as it can interrupt your sleep patterns.
2) Avoid caffeinated beverages too late in the afternoon, and try to avoid drinking any liquids within 2 hours of sleeping (especially alcohol).
3) Eat dinner at least 3 hours before you go to bed, especially if you will be having a large meal.
4) Relax before going to bed. Don't focus on any stresses or worry from your day, and avoid anxiety-inducing things like checking your email or watching the news. Practice deep breathing and visualize a peaceful, restful place. Reading a book is a great method for relaxing before sleeping!
5) A light snack before you sleep can also be helpful. Combining tryptophan-containing foods with carbohydrates should allow you to sleep better. Some examples are: half a turkey or peanut butter sandwich, a small bowl of whole grain cereal, granola with low-fat milk or yogurt, etc. And for an even better sleep, try adding extra calcium to your bedtime snack. A glass of milk can do wonders!
Following the techniques listed through this article can help you get the good night's sleep that you need and deserve!