How to Sleep Better All Night

A few simple changes will have you sleeping like a baby in no time.

Getting good night's sleep isn't something a person should have to work for. But, for many of us with some form of insomnia, getting to sleep and staying asleep isn't easy. With a few changes, many people can get a better night's sleep and stay asleep all night.

Instructions

1. Make it a routine. Try to get to bed at the same time each night. When you do something long enough, it becomes a habit.

2. Get rid of distractions. This includes taking your work to bed or leaving the television on late. Your bed is your refuge and rest place, bringing your work to bed defeats this purpose and hinders sleep. And if you must watch television in bed, get to bed early and shut off the TV well before it's time to sleep. Using the sleep button on your television doesn't help as flickering lights and noises can disturb your sleep.

3. Get musical. If you must have some background noise to relax and avoid insomnia, opt for soft music in the background instead of television. Additionally, some people find that white noise, such as a ceiling fan, helps with getting to sleep.

4. Do not eat a big meal immediately before bedtime. Give your body time to digest before you head to bed. Food is fuel and fuel is the last thing a body needs when it's trying to relax.

5. Try not to drink within the last hour or so before you go to sleep. As many people with trouble sleeping know, once you're up, you're up. Having to get up to use the restroom in the middle of the night may prevent you from falling back asleep afterwards.

6. Get plenty of exercise. Studies show that exercising your body early in the day helps sleeping at night. Try not to exercise within a couple of hours before bedtime as it could keep you awake longer.

7. Cut down on the caffeine. Try and lower your intake throughout the day and don't drink any stimulants like coffee or tea close to bedtime.

8. Bring a book. If you're having a hard time getting to sleep, read a book for a few minutes instead of watching television.

9. Make sure it's dark. Light, even in small amounts, can disrupt sleep patterns. Make sure you shut off all lights and/or shut the door for a better night's sleep.

Tips & Warnings

• If you can't get complete darkness, try using an eye mask made specifically for sleeping.

References

• Exercise Helps Your Sleep

Resources

• What Makes A Good Night's Sleep
• Exercise: 7 benefits of regular physical activity