How to sleep soundly

Sleep may be as natural as breathing and eating, but many of us find ourselves tossing and turning instead. Sleepless nights can be caused by a wide variety of factors, especially stress and your sleep environment.

Preparations

Instructions

• STEP 1: Avoid drinking coffee or other caffeinated beverages after noon.
• STEP 2: Eat dinner at least 3 hours before you go to bed, especially if it's a large meal. For a before-bed snack, try warm milk, yogurt or a banana.
• STEP 3: Relax. If you're tense at bedtime, take a warm bath with aromatherapy soaps, stretch, listen to music, meditate - whatever works for you.
• STEP 4: Stay away from the evening news right before bed. Stories of disasters and corruption can be stimulating and disruptive to sleep.
• STEP 5: Avoid the nightcap. Alcohol may help you fall asleep faster, but it can interfere with the quality of sleep.
• STEP 6: Don't drink any fluids right before going to bed. A full bladder may awaken you.
• STEP 7: Try to go to sleep at the same time every night to get your body into a routine.

Tips & Warnings

• Napping can interfere with nighttime sleep. If you're very tired, take a short nap before 2 p.m., but don't sleep for more than 30 minutes.
• Even though vigorous exercise should be avoided before bedtime, mild exercise, such as an after-dinner walk, may help you sleep better.
• If you're feeling very tense, try drinking herbal teas made from valerian, chamomile, oats, passionflower or balm, which are said to be natural sleep aids.

The Sleep Environment

Instructions

• STEP 1: Adjust the room temperature so it's slightly on the cool side. Rooms that are too hot or cold are less conducive to sleep.
• STEP 2: Darken the room. Draw your blinds or curtains to keep out streetlights.
• STEP 3: Sleep on a comfortable bed that gives you good support. Sleeping on a bed that's too hard, too soft or lumpy will have you waking up fatigued and with a backache.
• STEP 4: Use earplugs if the environment is noisy, or use a fan or a Sound Soother that creates "white noise." White noise is a soothing sound that blocks out more noxious noises.
• STEP 5: Focus your mind on pleasant thoughts as you drift off to sleep. Count sheep, count backward, or do whatever works best, but keep your mind off personal and work-related worries.

Tips & Warnings

• If you have trouble falling asleep, get up and do some light activity until you feel sleepy.
• Keep the light dim. Bright light will make you more alert.

Overall Tips & Warnings

• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

Tags: Miscellaneous, Sleep

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Comments / Replies

• 

  blufindr Says:
  17 March, 2009 at 2:11 am

  I beg to differ. White noise more closely resembles radio static, than any variety of soothing noise.
  
  A noisy environment may be actually conducive to sleep, provided that the noise is rhythmic. It is sudden noise that wakes us, not necessarily loud ones. Research has been done to show that it is possible for us to fall asleep in noisy environments, provided that the noise is in a pattern. Similar to being in a car on a busy highway.

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