7 Steps to Better Sleep
Many people have issues falling asleep and staying asleep. This can be related to other mental health issues such as depression or anxiety, or related to easily fixable problems such as a poor mattress.
Ensure Your Bed is Comfortable
Helpguide.org reports the bed itself could be the cause of sleep issues. The first step is to ensure your bed is big enough. Your bed should be long enough and big enough that you can turn over comfortably. The second step entails getting the right mattress and pillows. If you wake up in the middle of the night because you're uncomfortable, you might get better sleep by getting a new mattress or pillows. It depends on your individual needs on whether you should get a firmer or softer mattress and pillows. Go to a mattress store and try out different levels of firmness, because it's all about personal preference.
Arrange Ideal Bedroom Conditions
There are three main steps you can take in your bedroom to get a better night's sleep. Use your bedroom for sleeping and sexual activity only. Don't do homework, watch television or send emails in bed. Make sure your room is dark while you're sleeping (get curtains made from heavyweight material if needed). Also ensure that the room is a comfortable temperature.
Establish a Routine
A good bedtime routine isn't just for kids. Plan to do the same thing each night for 30 minutes before you go to bed. For instance, you might listen to music, read a book or knit and then brush your teeth and get into pajamas. Your body will recognize that it's time to start winding down.
Control Stress
Many people who suffer from sleep issues struggle with stress. If you think stress and anxiety are getting in the way of a good night's sleep, get these issues under control. Try getting help from a therapist, or exercise regularly, meditate or practice yoga.
Exercise
Even if you don't feel stressed out, try exercising for at least 30 minutes most days of the week. If you don't have 30 minutes to devote to exercising, break it up into segments. Try to keep exercising to the morning and early afternoon.
Set a Consistent Bedtime
Make an effort to go to bed around the same time every night and wake up at the same time every morning. Your body will get used to this pattern, and it will make it easier to sleep. This means that you might have to wake up early on weekends, but making this effort could improve your mood and health.
Avoid Caffeine, Nicotine and Alcohol
According to the Mayo Clinic, caffeine, nicotine and alcohol can keep you awake. You should avoid nicotine and alcohol in the evening. Don't drink caffeinated beverages eight hours before you plan on going to bed.
7 Steps to Better Sleep was originally published on LIVESTRONG.COM.
LIVESTRONG.COM is designed to inspire people to change their lives, help themselves and help others. For more on this topic, visit http://www.livestrong.com.
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About this Author
Michelle Bolyn is a licensed mental health professional and has worked since 2006 as a therapist. Bolyn has been writing mental health, wedding-related and relationship focused articles since 2007. She is published on Suite101.com and Examiner.com. Bolyn received her Master's Degree in Social Work from New York University.
