|  | Conditions Treatments | Sleep Disorders

Tips on Better Quality Sleep

You're not alone in the struggle for a good night's rest. Work schedules, technology and the hectic pace of modern life means fewer hours of high-quality sleep. This trend is so pervasive that the National Sleep Foundation found 43 percent of Americans between the ages of 30 and 45 rarely or never sleeping well during the week. Not all aspects of sleep quality are beyond your control. Practicing good sleep hygiene can increase the quality of your sleep and overall energy.

  1. Exercise Strategically

    • Your body is like a machine that requires thorough use and exercise for optimal performance. Working your muscles, through running, brisk walking or weightlifting, naturally fatigues your body. According to the University of Maryland Medical Center, exercising in the late afternoon results in a deeper, more restful sleep experience. Working out in the morning also jump-starts your energy. However, you should avoid vigorous physical activity within two hours of bedtime, as the stimulation impedes your ability to fall asleep.

    Avoid Stimulating Foods

    • Large quantities of hard-to-digest foods can cause stomach upset throughout the night, resulting in poor sleep quality. Spicy, sugary, fatty and sour foods all stimulate your body's senses and must be avoided within four to six hours of bedtime. If you find yourself waking up at night hungry, eat a small, nutritious snack before brushing your teeth. A glass of milk and some whole-wheat crackers or a slice of turkey will fill your stomach without aggravating your digestive system.

    Get Comfortable in Your Bed

    • You can't expect to get a good night's rest if you're surrounded by physical discomfort. Use soft, natural-fiber linens on your bed, especially if you have sensitive skin or allergies. Wear nonconstricting pajamas that won't bunch, ride or tangle if you roll over while sleeping. Choose a pillow that supports your head and neck firmly without causing you to toss or readjust throughout the night in search of comfort.

    Peaceful Sleep Environment

    • Making your overall bedroom environment restful and sleep friendly is as important as comfortable bed sheets and pillows. Limit external light with heavy drapes or blinds. Keep your bedroom cool enough so snuggling under the covers feels good instead of stifling. You won't sleep well if you're constantly waking up with a sweaty neck and throwing off the blankets. Turn on a fan or use a white-noise maker to block out sleep-disturbing sounds like cars, neighbors or activity in another part of your house.

Sleep Disorders - Related Articles