How to Improve Sleeping Patterns

If you find yourself hitting the snooze button in the morning or needing several cups of coffee throughout the day, you may lack productive sleep. According to the National Sleep Foundation, adults need seven to eight hours of sleep per night. However, many people fall short of this requirement. If you struggle to achieve the necessary amount of sleep, your lifestyle may be the culprit. Accordingly, it might be time to establish habits that promote restful sleep and banish those that do not.

Instructions

• 1

  Perform moderate-level exercise for at least 30 minutes, three times a week. Exercise five to seven hours before your scheduled bedtime. Do not exercise right before bed, as exercise produces stimulants that prevent relaxation.

• 2

  Arrange your bedroom so it feels comfortable to you. Adjust the temperature so it's not too hot or cold. Make sure the room is not too brightly lit and your mattress is comfortable. Turn your clock so you cannot see the time, which will help you avoid watching it during the night.

• 3

  Avoid caffeine, nicotine or alcoholic beverages before bed. Drink decaffeinated, soothing beverages such as warm tea or milk instead. Avoid eating large meals or spicy or fatty foods late in the day. Eat a light snack if you are hungry before bed.

• 4

  Begin to wind down an hour before your scheduled bedtime. Read a book, meditate or listen to soothing music. Avoid watching television or using the computer, as these activities interfere with rest.

• 5

  Set a regular sleep schedule and stick to it daily. Go to bed the same time every night and wake up the same time every morning. This includes weekends and days off. Avoid taking naps during the day if you find it difficult to go to sleep at night. If you must nap, limit the time to no more than 20 minutes.

• 6

  Make your bed a place solely for sleep. Do not watch television or work while in bed. Get out of bed if you cannot sleep and do something to calm your mind. Do not return to bed until you are sleepy.