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Ideas to Help Sleep

Getting a good night's sleep is important to your overall health. According to researchers at Brigham and Women's Hospital in Boston, lack of sleep can cause chronic conditions including obesity, diabetes, high blood pressure and cardiovascular disease. Sleep deprivation can also lead to dizziness, lethargy, fatigue, memory loss and irritability. If you're tossing and turning at night, there are several tips you can use to help get to sleep.

  1. Go to Bed and Wake Up at the Same Time Every Day

    • Create a regular bedtime so that your body will get used to the routine. Make sure to sleep and wake up at the same time, even on weekends.

    Develop a Bedtime Routine

    • Do the same things every night before going to bed, such as brushing your teeth, washing your face or reading a book. This will help your body get into sleep mode before you are even in bed.

    Keep Your Room Dark and Quiet

    • Turn off all lights and TVs in the bedroom and close all curtains. If you are in a noisy area, use earplugs or purchase a noise-eliminating machine. Light and noise are distractions that can keep your brain awake.

    Do Not Watch TV in Your Room

    • Use your bed only for sleep and intimacy. It is important that you subconsciously associate your bed with rest.

    Take Naps Only When Needed

    • Take a nap during the day only if you are extremely tired. Keep your nap short so you are still able to go to bed at your regular time.

    Don't Give In to Drowsiness

    • Avoid going to bed early in the evenings, even if you're drowsy. If the television is making you tired, do something more stimulating or keep yourself busy until your actual bedtime.

    Avoid Alcohol and Caffeine Before Bed

    • Do not drink alcohol or consume caffeine, including sodas or chocolate, for four hours before bed. Alcohol may help you fall asleep right away but once it leaves your bloodstream a few hours later, it can cause you to wake up. Caffeine, meanwhile, is a stimulant that will keep you awake.

    Do Not Exercise Before Bed

    • Regular exercise can help you maintain healthy sleep patterns, but you should not exercise immediately before bed. Exercise releases endorphins in the brain that can keep you awake.

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