HOW TO SLEEP WELL

Do you want to be productive, mentally sharp, emotionally balanced, and full of energy all day long? The way you feel during your waking hours hinges on how well you sleep at night.


The cure to sleep difficulties and daytime fatigue can often be found in your daily routine. Your sleep schedule, bedtime habits, and day–to–day lifestyle choices make an enormous difference in the quality of your nightly rest. The following sleep tips will help you optimize your nightly rest, minimize insomnia, and lay the foundation for all–day energy and peak performance.

Tip 1: Keep a regular sleep schedule


Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

Tip 2: Make your bedroom more sleep friendly


It’s not just the number of hours in bed that counts—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may need to make some changes to your sleep environment. The quality of your bedroom environment makes a huge difference in how well you sleep.

Tip 3: Create a relaxing bedtime routine


If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

Tip 4: Eat right and get regular exercise


Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.

Tip 5: Get anxiety and stress in check

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day.

Tip 6 : Massage


Massage is a great stress reliever that also feels good. If you can’t trade massages with people you live with, you can do a self-massage or use massaging tools to relieve tension. Either way, having a massage before bed can loosen stress in your body, relax you, and make sleep come more easily.
 
Tip 7 : Meditation


Meditation has been used by many, many people to relieve stress in the body and mind. It’s a great technique to use before bedtime because it segues so naturally into sleep: it relaxes the body, clears the mind, and creates inner peace.
 

Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.