Tips For A Good Night's Sleep

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Things To Do:

• Get Into A Good Routine

  Create a bedtime routine that makes you comfortable and adjust the time you go to bed  if necessary, not your wake-up time.  If you're concerned about your big day tomorrow, keep a pad and pencil by your bed and make yourself a to-do list. This will put your mind at ease and allow you to sleep better. Try a warm bath or calm music. If you're lucky, get a massage from a friend!  

   

• Unwind

  Try unwinding and eliminating stress at least 30 minutes prior to going to bed.  Relax in a warm tub, listen to music, or meditate.  This can really make a difference.

   

• Get Exercise

  Exercise on a regular basis (see page on exercise).  The more tuckered you are, the more prepared your body will be for sleep.

   

• Eat right

  Avoid heavy meals and don't overdo fluids just prior to bedtime.  Importantly, stay away from caffeine, limit alcohol and eliminate nicotine.  Caffeine is a known stimulant and the last thing you want in your system when you're trying to sleep. It can be found in coffee, teas, sodas, chocolate and certain medications, including nasal sprays. Be aware of your caffeine intake and limit it to the early hours if you must have it at all. Late-night trips to the coffeehouse may be fun, but they'll wreak havoc on your ability to sleep. Try decaf!

   

• Make your room comfortable

  Avoid extreme heat or cold.  Invest in a good mattress.  Have your room dark. Your body is accustomed to sleeping in the dark, so even if you work the night shift and sleep during the day, trick your body into thinking it's nighttime by making the room dark.

   

• Keep it Quiet

  Quiet or quiet sounds are essential for quality sleep. Fall asleep to music only if it is non-distracting and uninterrupted by radio announcers who can scare you out of an otherwise good sleep! Try sleeping with a fan, humidifier or air conditioner on. The low humming sound can be quite soothing. Heavy drapes can stifle outside noise, and the telephone ringer can always be turned off!

   

• "Sleep" in Bed

Reserve your bedroom for sleep and sex.  When you get into bed, turn off the lights and try to sleep.  If it's not working out, get out of bed and read, watch television, work on the computer.  Eliminate violent or emotionally stimulating shows late in the evening. If you really want to watch them, tape them and watch them the next morning as you prepare for your day.

Things NOT to Do:

• Don't nap during the day.  Keep yourself going one way or another.
• Don't go to bed before you are sleepy.  Remember you must get up at the same time each morning.  (Don't let that "night person" inside of you make foolish decisions that the "morning person" will regret.)
• Don't lie in bed wide awake and NOT sleep.
• Don't watch TV, eat, argue, or read in bed
• Don't watch the clock.
• Don't use alcohol as a sedative
• Don't take sleeping pills unless you discuss this with your doctor first.  There are currently no medications, prescription or otherwise, that are a cure for insomnia and all (even over-the-counter) have some side effects and can be habit forming.