Tips to Getting a Good Night’s Sleep

Written by eHealth Navigator

While some sleep disorders may require a visit to your primary care doctor, you can improve many sleeping problems on your own.

The first step to overcoming a sleep problem is identifying and carefully tracking your symptoms and sleep patterns.

Try the following simple changes to your daytime and pre-bedtime routine:

•  Keep a regular sleep schedule, going to sleep and getting up at the same time each day, including the weekends.

•  Set aside enough time for sleep. Most people need at least 7 to 8 hours each night in order to feel good and be productive.

•  Make your bed daily.  Going to bed in an unmade bed from the previous night is simply put unappealing.

•  Make sure your bedroom is dark, cool, and quiet. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to shield your eyes.

•  Turn off your TV, smartphone, iPad, and computer a few hours before your bedtime. The type of light these screens emit can stimulate your brain, suppress the production of melatonin, and interfere with your body’s internal clock.

•  Ditch all the pillows.  Though lots of pillows look great for decorating a bedroom, they can distrupt your sleep by night.

•  Change your sheets weekly, as everyone sleeps better in fresh sheets.

•  Cut back your caffine intake.

•  Get more physical activity durning the day to excersie your body and reduce stress, but avoid near bedtime.

•  Get up an hour earlier than your current rountine and stay up through the day.

The cure to sleeping problems and daytime fatigue can often be found in your daily routine.  Making simple lifestyle changes can often help ensure you get the sleep you need.

Last Updated on Friday, 14 June 2013 1:47PM