12 tips for proper sleep

December 4, 2018 at 5:00 pm by

Everyone knows that a good night’s sleep is key for good health and a positive frame of mind. But getting a good night’s sleep isn’t always easy for a lot of us. There are, however, ways that you can help improve your relationship with the Sandman!

1. Keep a regular sleep schedule.
Going to sleep and getting up at the same time every day can help keep your inner body clock regulated. Set yourself an alarm for going to bed to stay on track.

2. Regular exercise.
People who get regular exercise report sleeping better than those who don’t. Adding physical activity to your daily routine can make a difference. Make sure not to exercise too close to your bedtime though.

3. Cut the caffeine.
Forget that after dinner cup of coffee. Make sure you aren’t having any caffeine past early afternoon to ensure it’s out of your system by bedtime.

4. Eliminate alcohol.
While alcohol can make it easier to actually fall asleep, it also causes frequent waking throughout the night.

5. Wind down.
Take the time to relax and wind down an hour or so before bedtime. Quiet activities can help calm your mind and slow your heart rate, getting you ready for sleep.

6. Avoid heavy meals too close to bedtime.
Trying to digest a heavy meal can keep your body up at night. Save the heavy meals for earlier in the day and keep bedtime snacks light.

7. Switch off.
Bright lights trigger an alert brain, so powering down electronics and dimming the lights ahead of time can get your brain ready for sleep.

8. Neutralise noise.
Power off electronics, ban the pets, and grab some ear plugs for that snoring bed partner. A fan or white noise machine can also help to neutralise disruptive noises.

9. Keep the bedroom cool.
Finding just the right temperature can be tricky, and you want to avoid either extreme. Experts recommend somewhere between 18- 20 degrees for ideal sleeping conditions.

10. A dark bedroom.
Make sure your environment is dark, even an electronic glow can disrupt sleep. Try using a sleep mask if necessary.

11. Reserve the bedroom for sleep and sex.
Watching TV or reading in bed can distract from both of these activities!

12. Get up.
Tossing and turning will only make it more difficult to get to sleep. Get out of bed and do something relaxing in low light like reading, then try again when you’re really tired.
Other tips include taking a hot bath, aromatherapy, and making sure your pillow and mattress are a proper fit. If snoring is a real issue, sleeping on your side, avoiding alcohol, and losing weight can all help. You can also talk to your doctor about medical causes of snoring.