There are many factors that can make it difficult to achieve a good night’s sleep—from work stress to personal responsibilities and of course, the unexpected. Here are tips to help you adopt habits to get better sleep, so you can start each day with a clear, healthy mind.
- Stick to a sleep schedule. Set aside no more than 8 hours for sleep. Go to bed and get up the same time every day. Try to limit differences in the sleep schedule to no more than 1 hour, so your body keeps a specific sleep-wake cycle. If you don’t fall asleep within 20 minutes of laying in bed, leave your bedroom and find something relaxing to do, such as reading or listening to soft music until you’re tire.
- Pay attention to your diet. Do not go to bed hungry or stuffed because the discomfort may keep you awake. Nicotine, caffeine, and alcohol should be avoided close to bedtime.
- Create a peaceful environment. Exposure to light might make sleeping a challenge, so create a place that is cool, dark, and quiet. Consider using room-darkening curtains, earplugs, or a fan. Avoid using cell phones and TV’s.
- Limit daytime naps. Long daytime naps can interfere with nighttime sleep. Limit yourself to 30 minutes and avoid doing it late in the day.
- Include physical activity in your daily routine. Regular physical activity can promote better sleep. Spending time outside daily could be helpful as well.
- Manage worries. Try to clear your worries/concerns before bedtime. Consider keeping a journal to jot down what’s on your mind and then set it aside for the next day. Meditation may also help with anxiety. Focus on stress management—get organized, set priorities, and delegate tasks.
For more information on healthy habits, visit the Mayo Clinic website.