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Tips on Sound Sleep

Sound, uninterrupted sleep is important for many reasons. It keeps you alert and active throughout the day and provides your body the deepest rest it needs. The quality of your sleep depends on several factors such as your lifestyle choices, eating habits and activity levels. By controlling these factors and making some small changes, you can vastly improve your chances of sleeping soundly through the night.

  1. Avoid Stimulants

    • Tea, coffee, chocolate and many beverages contain caffeine, a stimulant that keeps you alert and refreshed. The stimulating effect of caffeine can last as long as 10 to 12 hours. Caffeine also acts as a diuretic, which increases your urge to urinate. To promote good sleep, avoid consuming caffeinated foods or drinks before bedtime and limit your overall consumption throughout the day.

    Exercise Regularly

    • Try to incorporate at least half an hour of exercise in your daily schedule. Exercise helps lower your stress levels and makes you fitter. However, exercising right before bedtime can interfere with your sleep because the release of adrenalin will stimulate your body. Schedule your workout in the morning or if you exercise in the evening, schedule it at least three hours before bedtime.

    Avoid Alcohol and Smoking

    • Alcohol may make you sleepy immediately after consumption. However, it affects your sleep and makes it lighter. You may wake up more often during the night. Nicotine is a stimulant that you must avoid as well.

    Stick to a Schedule

    • A regular schedule is an important factor in the quality of sleep. Go to bed and wake up at the same time every day, including the weekends. If you are tired on some days or if you feel sleepy after dinner, avoid going to bed early. Keep yourself occupied till it is bedtime. If you must take a nap, do so in the earlier part of the day and limit the duration to half an hour.

    Relax Before Bedtime

    • Before bedtime, try some relaxation techniques. Read a book or listen to some soothing music. Breathe deeply and relax your entire body. If you cannot sleep, avoid tossing and turning. Trying to force yourself to sleep will only make you more restless. Go to another room and sit quietly or read till you feel sleepy. Keep your alarm clock out of view when you sleep so you can resist the temptation to check the time during the night.

    Avoid Noise and Light

    • Avoid watching television, playing video games, using the phone or the computer in bed. Avoid arguing before bedtime. Make sure the bedroom is dark and quiet. If there is noise, wear ear plugs. If your mattress or pillows are not comfortable, consider replacing them.

    Eat a Light Snack before Bedtime

    • Avoid big meals before bedtime, because when you try to sleep, your digestive system will be trying to process the food. Heavy meals or spicy foods can also contribute to indigestion and heartburn, which will keep you up. However, hunger can have the same disruptive effect on sleep. To avoid it, eat a small snack such as a fruit before going to bed.

    Manage Stress

    • If you start worrying when you go to bed, there is a good chance you will stay awake. Maintain a diary or write down your thoughts on a daily basis a few hours before you go to bed. It is also beneficial to maintain a sleep diary, wherein you can write down the time you go to sleep, how long you sleep, the quality of sleep and the time you wake up. This can help you identify factors that disturb your sleep.

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