Sleep Hygiene-Tips On How To Sleep Well

We have all been there, wanting and needing to go to sleep and it just isn't happening.  Counting sheep isn't going to get you there and the harder you work at it the more sleep eludes you. 

Poor sleep habits and the resulting fatigue is one of the most common challenges in our society.  We want to offer you some simple yet often ignored tips on getting the sleep you need.

• Develop a regular schedule of a bedtime and rising time.  This means seven days a week and even if you are retired or not working.  Your body will get used to falling asleep and waking at a certain time, but it has to be consistent.
• No Napping!  Remember when you were a kid and someone made sure you took a nap every day and now you would give just about anything to sneak in a nap on most afternoons?  Most people will have an afternoon lull, especially after a heavy lunch, however if you nap throughout the day you won't sleep at night. 
• No Alcohol 4-6 hours before bedtime.  Most people believe that a glass of wine or a sip of brandy helps them sleep.  Even though alcohol does have an immediate sleep-inducing effect, in a few hours when the alcohol levels in your system drop there is a tendency to experience a "wake-up" call.  And once you are up, it can be very difficult to get back to sleep.
• Say no to caffeine.  No cafeinated beverages 4-6 hours before bedtime.  Coffee isn't the only culprit.  Be careful about tea, sodas and chocolate too. 
• Eat healthy.  No heavy, sugary or spicy foods 4-6 hours before bed.  You can have a light snack like warm milk or a banana which is high in tryptophan prior to going to bed. 
• Exercise, but not right before bed.  Daily exercise, especially in the afternoon can help you to sleep.  Refrain from doing any strenuous exercise 2 hours before bedtime.
• No TV or computers.  Stop watching TV and working on computers at least 30 minutes prior to going to bed.  Light has a big effect on our bodies desire to go to sleep.  Watch TV and work on your computer in another room.  These distractions do not belong in the bedroom. 
• Create a relaxing sleeping environment.  Make sure your bed is comfortable and your bedding is too.  Find a comfortable sleeping temperature and keep the room well ventilated.  Don't sleep near a window where you have a constant breeze blowing on you. 
• No computers, TV's or bright lights.  This means even turning your alarm clock away from you if it is lit or backlit. 
• Only sleep  and sex.  Do not use the bed or bedroom as an office, workroom, craft area or exercise venue.  Let you body know that the bed and bedroom are associated with sleep.
• Make it inviting.  Choose relaxing colors, paintings, photos, bedding and furniture for your bedroom.  Get rid of clutter and other distractions.  Create a peaceful atmosphere that allows you to be calm and relax.
• Don't worry, be sleepy.  If you have a lot on your mind, take time before you go to bed to write everything you have on your mind down in a notebook or on a piece of paper.  Make to-do lists, and put any distracting thoughts on paper prior to bed.  You can revisit all these items the next day.  Who knows, maybe they won't seem so daunting after a good night's sleep!

                                        SWEET DREAMS TO ALL