What Are Recommended Sleeping Habits?

While many sleep issues require medical intervention, you may be able to improve your quality of sleep by simply improving your sleep habits. However, visit a doctor to receive medical advice if you still have trouble going to sleep or staying asleep after taking the time to improve your sleep habits.
  1. Stay on Schedule

    • Have a particular time that you wake up and go to sleep. It is tempting to stay up late and sleep in on the weekends, but this has a negative effect on your sleep quality. If you maintain a regular sleep schedule, you will not be tempted to nap during the day, another sleep habit that can reduce your quality of sleep at night.

    Diet Matters

    • Count back four to six hours from your planned bedtime. From that time on, avoid spicy, greasy and sugary foods, alcohol and caffeine. All of these can have a negative effect on your sleep quality. Some people believe that alcohol improves sleep quality, though the opposite is true. Alcohol consumption does make it easier to fall asleep, but as the alcohol wears off through the night, you are likely to wake up and have trouble going back to sleep.

    Create a Good Environment

    • A room that is too hot or cold makes it difficult to sleep. Most people sleep best in a cool room, but experiment to find the temperature that suits you best. Sleep is easiest in a dark and quiet space, so use curtains to block outside light. If your clock has a digital face, turn it so it doesn't face the bed. If you cannot block out outside noise, or you have trouble sleeping if it is too quiet, invest in a white noise machine or soothing sounds, such as the ocean or a stream, on compact disc or digital music file.

    Prepare for Bed

    • Create a sleep ritual that you can do every night. Soon your body will become accustomed to your program, making it easier to fall asleep. Include things like a warm bath, reading for a few minutes, journaling or having a light snack.

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