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Really Good Sleep Tips

Almost everyone in their lifetime has had trouble sleeping. There are so many sleep remedies and tips that it's difficult to keep them straight. Some can even be counterproductive to falling asleep. Sleeping medication should only be used as a last resort, but if lack of sleep starts to affect your waking life, seek advice from a trained physician.

  1. Avoid Alcohol Before Bed

    • Alcohol is known as a sedative by most people so it seems logical that it would help you fall asleep. However, alcohol has been shown to disrupt sleep, causing the person to wake up multiple times during the night, so when they wake in the morning they feel less than rested. Choose a healthier ritual before bed, such as listening to relaxing nature sounds or breath-focused meditation to help quiet your mind.

    Avoid Hot Showers or Baths

    • You may remember taking warm baths before bed as a child and they seemed to lull you right to sleep. The bath was not likely the reason you fell asleep quickly. Your body temperature is a way the body tells the brain it's time to fall asleep. As the day ends and the night gets cooler, so does our body temperature. Taking a hot bath or shower right before bed will increase body temperature and confuse the signals going to the brain.

    Go To Bed When Tired

    • Nothing is worse than laying in bed and panicking that you cannot fall asleep. It is important to try to go to bed every night around the same time, but if you are having trouble falling asleep, you are more likely to stress and keep yourself awake. Instead of getting nervous or angry, which can increase your adrenaline levels, get out of bed after 20 minutes and do something else. Take your mind off sleeping, read a chapter of a book, wash the dishes or take a quiet walk in the backyard. Avoid watching TV or getting on the computer, which will keep you up longer than you intended. After you feel calmed, return to bed and try again.

    Set The Thermostat

    • If it is too hot or too cold in your bedroom, it can negatively effect your sleep. A comfortable sleeping temperature is between 68 and 72 degrees. If the sleeper enjoys heavy blankets, keep it cooler than you would throughout the day. Experts from the American Academy of Sleep Medicine suggest keeping your bedroom like a cave -- cool, dark and quiet. Listen to your body. If your feet are cold, put on socks. If you wake up sweating, lower the thermostat or try a lighter blanket.

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