How to Sleep Correctly for Comfort

Everyone seems to want more sleep, yet overloaded schedules and life's stresses prevent most people from getting enough. According to the Cleveland Clinic, an increasing number of scientific studies show a connection between insufficient sleep and health conditions such as hypertension, diabetes and obesity.

Lack of quality sleep also prevents clear thinking and can make you irritable. Most adults require between 7 to 9 hours of sleep each night. Teenagers require a bit more -- at least 8 1/2 to 9 1/4 hours. Fortunately, some tried-and-true methods exist to help ensure a good night's sleep.

Instructions

What To Do

• 1

  If you must drink something at bedtime, milk is a good choice.

  Stop eating at least two hours before bedtime. Also, limit how much you drink before bedtime to prevent midnight bathroom trips. If you must eat or drink something before bedtime, try a glass of milk. Research has shown the amino acid L-tryptophan in milk helps people go to sleep.

• 2

  Create a sleep oasis. For optimum sleep, your bedroom should be cool and comfortable. A room temperature between 54 F. and 75 F. is optimal. Hang up your clothes, clear away clutter and make sure your bedding is large enough to properly cover you. A neat bedroom, clean sheets and comfy, well-fitting blankets will help promote sleep.

• 3

  Minimize noise and light with earplugs and window coverings. Try soft, foam earplugs. Blackout shades or heavy drapes will block out light from outside. If you need to get up during the night, avoid turning on bright lights. Use a night-light or small flashlight instead.

• 4

  Aerobic exercise can help improve sleep quality.

  Exercise during the day. Regular aerobic exercise can help you fall asleep faster and improve sleep quality. Avoid exercising close to bedtime.

• 5

  Go to sleep at the same time every night and get up at the same time every morning. Do this even on weekends and holidays. Follow a bedtime routine to help your body get ready for sleep. Read or listen to relaxing music each night before turning out the lights.

What Not to Do

• 6

  Avoid stimulants in the afternoon and evening. Nicotine, caffeine and alcohol may prevent sound sleep. While alcohol may help you fall asleep, its metabolism in your body during sleep can cause a withdrawal syndrome, resulting in nightmares and sweating.

• 7

  Resist napping during the day, if possible. If you must, limit a daytime nap to 30 minutes.

• 8

  Leave your bed if you can't sleep or if you wake up during the night. Go into another room and read or watch television until you feel sleepy. Avoid mentally harrowing reading material or programs.