Guide to a Better Night's Rest
Are you having trouble sleeping? If so, the first step to help you sleep better is to find out how much sleep you need. Most adults need at least 8 hours each night to carry out daily activities.
You will be amazed by how your quality of life improves when you get enough restful sleep. Try these tips to help you get a good night's rest.
- Keep a regular sleep schedule. Try to go to bed and wake up at about the same time every day.
- Have a relaxing routine before going to bed. Meditate, read, listen to quiet music or do something else that helps you wind down.
- Don't watch TV or read in bed. You want to avoid associating the bedroom with these wakeful activities. Use the bedroom only for sleeping and intimacy.
- Keep your bedroom cool, dark and quiet. Turn the thermostat down and cover windows with shades or curtains.
- Avoid caffeine after noon. Alcohol, smoking and eating a large meal too close to bedtime also interfere with sleep.
- If you're sleepy during the day, it's okay to take a short nap. But avoid napping close to bedtime.
If you are still having trouble sleeping or don't feel rested when you wake up, talk with your doctor. You may have an untreated sleep disorder, such as sleep apnea. Your doctor will help you determine the best course of action.
Sources: American Sleep Association, National Sleep Foundation, Krames Staywell