Few people would argue that sleep is important. But, many adults have a hard time sleeping and turn quickly to often addictive and side-effect-laden sleeping pills. Like anything else, there are techniques to sleeping soundly. With a regular practice of sleep hygiene, you can learn to fall asleep naturally without dependence on medication or frustrating nights without sleep.
Sleep When Your Body Tells You It’s Ready
Wait until you become sleepy before getting into bed to begin with. If you are in bed and can’t sleep, get out of bed and do something relaxing until you feel sleepy. This way the bed will become a relaxing place and not a cause for stress.
Only Allow Yourself to Do Relaxing Things Before Bed
Rocking out to your favorite heavy metal band or debating politics with your spouse is only going to stimulate your brain and cause you to stay awake longer. Watching television or surfing the internet are the worst culprits because they seem relaxing, but they actually stimulate the dopamine in your brain, which keeps you awake.
Make the Bed a Place for Sleep and Sex Only
Do not read, eat, watch TV, talk on the phone, or play board games in bed, even if you are not ready to sleep yet. You have to train your mind to associate the bed with sleep.
Stay On Schedule
If you can, try to go to sleep and wake up at the same time every day. If you can’t keep the same bedtime on the weekends, still try to wake up at the same time as you do on weekdays, so your body adjusts to a schedule. Also, avoid naps if you can. Building your sleep load throughout the day and allowing your body to wind down will ensure you fall asleep easier at your regularly scheduled bedtime.
Avoid Caffeine, Alcohol, or Nicotine Within a Few Hours of Bedtime
All of these substances stimulate your brain. Alcohol makes a person fall asleep faster, but then wake up a few hours later unable to sleep at all.
Exercise and Eat Regularly, but Not Right Before Bed
Exercise improves so much of your body’s functioning, and also assists in helping you sleep more soundly. Just make sure you don’t work out right before bed so you are not kept awake from the stimulation talked about above. Likewise, food is something that should be avoided right before bed. Eating a light snack is fine, but having a big heavy meal might delay sleep due to stomach discomfort.
Darkness, Quietness, and Comfort are a Must
Do you ever notice that when the sun goes down you become more tired? The melatonin in your brain which helps you sleep is activated by the darkness, so draw the curtains before bed for a better sleep. Make sure you are comfortable, not too hot/cold, and that there are no loud noises to keep you awake. Ensuring these things are in place before bed will help you stay asleep without disturbances.
Clear Your Mind
Try not to focus on things that worry you or your endless to-do list while in bed. There will always be something to ruminate over, but you will be less equipped to deal with it the next day if you are sleep deprived.
Now, go catch some zzzz's!
References:
The Journal of Sleep Medicine
