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2006-04-27
WebMD
WE all have
trouble sleeping from time to time. But you can make it easier to get
a good night's sleep every night with these simple steps.
1. Cut caffeine.
Simply put, caffeine can keep you awake. It can stay in your body
longer than you might think - up to about 14 hours. So if you drink a
cup of coffee at noon and are still awake at midnight, that might be
the reason. Cutting out caffeine at least four to six hours before
bedtime can help you fall asleep more easily. If you have already had
too much caffeine, try eating some carbohydrates like bread or
crackers to help reduce the effects.
2. Drink alcohol
in moderation. Alcohol may initially help you fall asleep, but as
your body clears it from your system, it can also cause symptoms that
disturb sleep, like nightmares, sweats, and headache. Drink one glass
of water for every alcoholic beverage consumed to try to reduce these
symptoms.
3. Relax before
bedtime. Stress not only makes you miserable, it wreaks havoc on your
sleep. Develop some kind of pre-sleep ritual to break the connection
between all the day's stress and bedtime. These rituals can be as
short as 10 minutes or as long as an hour.
Some people find
relief in making a list of all the stressors of the day, along with a
plan to deal with them - this can act as "closure" to the
day. Combining this with a period of relaxation - perhaps by reading
something light, meditating, aromatherapy, light stretching, or
taking a hot bath - can also help you get better sleep. And don't
look at the clock! That "tick-tock" will just tick you off.
4. Exercise at
the right time for you. Regular exercise can help you get a good
night's sleep. The timing and intensity of exercise seems to play a
key role in its effects on sleep. If you are the type of person who
gets energised or becomes more alert after exercise, it may be best
not to exercise in the evening. Regular exercise in the morning even
can help relieve insomnia, according to a recent study.
5. Keep your
bedroom quiet, dark, and comfortable. For many people, even the
slightest noise or light can disturb sleep - like the purring of a
cat or the light from your laptop or TV. Use earplugs, window blinds
or curtains, and an electric blanket or air conditioner - everything
possible to create an ideal sleep environment. And don't use the
overhead light if you need to get up at night; use a small
night-light instead. Ideal room temperatures for sleeping are between
20ºC and 22ºC. Temperatures above 24ºC or below 12ºC
can disrupt sleep.
6. Eat right,
sleep tight. Try not to go to bed hungry, but avoid heavy meals
before bedtime. An over-full belly can keep you up. Some foods can
help, though. Milk contains tryptophan, which is a sleep-promoting
substance. Other foods that help promote sleep include tuna, halibut,
pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches,
walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
Also, try not to drink anything after 8pm. This can keep you from
getting up to use the bathroom during the night.
7. Restrict
nicotine. Having a smoke before bed - although it feels relaxing -
actually puts a stimulant into your bloodstream. The effects of
nicotine are similar to those of caffeine. Nicotine can keep you up
and awaken you at night; it can stay in your body as long as 14
hours. It should be avoided particularly near bedtime and if you wake
up in the middle of the night.
8. Avoid
napping. Napping can only make matters worse if you usually have
problems falling asleep. If you do nap, keep it short. A brief
15-20-minute snooze about eight hours after you get up in the morning
can actually be rejuvenating.
9. Keep pets off
the bed. Does your pet sleep with you? This, too, may cause you to
awaken during the night, either from allergies or pet movements. Fido
and Fluffy might be better off on the floor than on your sheets.
10. Avoid
watching TV, eating, and discussing emotional issues in bed. The bed
should be used for sleep and sex only. If not, you can end up
associating the bed with distracting activities that could make it
difficult for you to fall asleep.
- WebMD
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