How to Get a More Beneficial Night's Rest

There aren't many things worse than a poor night's sleep. Tossing, turning and waking up frequently in the middle of the night are just some of the factors that contribute to a bad night's sleep. Sleep problems can have serious effects on your health, including high blood pressure, increased stress and a weakened immune system. If you have trouble sleeping, there are some simple measures you can take to have a more pleasant and healthy night's sleep.

Things You'll Need

• Sleep mask
• Humidifier

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Instructions

• 1

  Wear a sleep mask. Sleep masks are small, dark-colored masks with an elastic band that you wear around your eyes to prevent light from penetrating your eyes.

• 2

  Use a humidifier. Humidifiers help keep the air moist so that your mouth and nasal passages remain moist as well. A dry, sticky mouth and nose can be irritating enough to wake you up during your sleep.

• 3

  Open the windows if it is cool outside. Cool, fresh air is remarkably relaxing and intoxicating. Until the 20th century, humans slept with fresh air for thousands of years. A sleeping environment with a temperature around 65 degrees Fahrenheit is ideal.

• 4

  Quit smoking if you are a smoker. Because nicotine stimulates your body, it thwarts the body's natural tendency to want to sleep. Also, your body actually experiences withdrawal as you sleep because it is not getting the nicotine it wants.

• 5

  Get plenty of exercise during the day. Exercise helps wear your body out so that it will be tired enough to want sleep in the evening. If you do not work out, your body will often not be tired enough to need to go to sleep.

• 6

  Wake up at roughly the same time every day. Waking up later and later is a vicious cycle that makes your sleep patterns very erratic.

• 7

  Keep noise to a minimum. Both loud and soft noises can be very disruptive to sleep. Erratic noises, too, are detrimental to a good night's sleep. If you have to tighten bolts on fans or open the windows instead of using the air conditioner, these measures are worth doing to reduce noise.