How to Help Me Sleep Better

Sleep is essential to physical and mental well being. According to Healthfinder.gov, the majority of men and women require between 7 to 8 hours of shut-eye every night. When you experience a good night of sleep, your body is better able to fight off illness. Other benefits of quality sleep include healthy weight maintenance, increased mental acuity, feelings of cheerfulness, better judgment and a decreased possibility of the development of high blood pressure and diabetes.

Instructions

• 1

  Get used to turning in and rising the same hour on a daily basis. Stick to this schedule seven days a week, and do not take naps late in the day -- nothing after 3 p.m. If you do take a nap, make your nap a short one of 15 to 30 minutes.

• 2

  Set up your day so you can sleep better at night. One way to do this is to exercise in the morning or afternoon rather than in the evening. You should also stay away from energizing caffeine and nicotine 8 hours prior to retiring. Do not drink alcohol before bedtime, or large amounts of liquids that will keep you running to the bathroom at night, and do not eat heavy late night meals. Also try not to take unprescribed cough or allergy medication that could interfere with your sleep. Spend a half hour every day in the sun.

• 3

  Do things that may help you relax prior to climbing into bed. Start approximately one hour before retiring by leaving your concerns about what you need to accomplish on paper. Silence your phone, dim the lights and adjust the temperature in your room so you are comfortable. Read a book or a magazine, or turn on soothing music. Sit in a warm tub of water, or take a warm shower. Make a warm cup of milk to sip on.

• 4

  Sleep on a mattress you find comfortable and make sure you have plenty of heavy blankets on your bed on cold weather nights. Also make sure your pillow is comfortable. If you experience neck discomfort that keeps you awake at night, invest in a pillow specially designed to relieve tension in this area of your body.

• 5

  Do not lie awake in bed hoping to fall asleep if you cannot fall asleep. Wait 20 minutes. If you find that you are not drifting off by that time, engage yourself in a calming activity, then stop when you feel you are ready to sleep.