Just in time to gain that precious one hour of sleep (Remember…”Spring Forward, Fall Back” on November 4, 2012) as daylight savings time ends, let’s outline some of the important factors related to getting a good night’s sleep.  Make the most of that added hour while also making your nights more restful overall.  Emotional and physical health, ability to cope with stress, concentration and mood swings can be linked to our sleep patterns.  Our minds and bodies will love it if we make some of these behaviors a part of our routines.

Some healthy sleep habits are self-evident.  For example, most of us know to avoid caffeine before sleep.  However, some of the strategies listed here may be new to you and worth trying in order to get your best rest possible.

HEALTHY SLEEP STRATEGIES

1.  Maintain a regular sleep time and wake up time, to help your body be in the habit of winding down at a set time.

2.  Create a relaxing nighttime routine that helps you wind down.  Think about ways in which to include all your senses in this routine.  For example, dim lights, use calming aromatherapy, listen to relaxing music, wear comfortable clothing, sip an herbal tea.

3.  Avoid caffeine at least six hours before bedtime.  Caffeine can affect people differently, so you may need to avoid caffeine even longer than six hours before bedtime.

4.  Avoid big meals or spicy foods several hours before bedtime, in order to minimize the risk of heartburn symptoms as you are trying to sleep.

5. Avoid alcoholic beverages before sleep.  Even if alcohol seems to help you fall asleep, often people have more restless sleep and early waking with alcohol consumption.

6.  Here’s a difficult one for many people:  Turn off the television, computer, video games, etc. an hour prior to bedtime.  All these things are too stimulating to our brains and work against relaxation.  Also, just before bed is not the time for discussion of problems, finishing work that you’ve taken home to complete, or doing elaborate projects.

7.  Here’s an EVEN MORE difficult one for many people:  Do not watch television in bed…don’t even have it in the bedroom.  Your bedroom should be for sleep and sex only.

8.  Make sure your sleep environment is in order.  The quality of your pillow and mattress make a big difference in your sleep.  Also, make sure the temperature in your bedroom is conducive to good rest (keep it a bit cool).  If possible, your bedroom should remain dark and quiet.  Some people benefit from a white noise machine or fan (or a white noise app that can be installed on a smart phone).

9. Exercise is great to help your mind and body relax.  However, make sure you are done exercising a few hours before bedtime, as exercise makes us alert and raises body temperature, both of which are not conducive to falling asleep.

10.  Try to wait until you are truly tired before going to bed.  If you can’t fall asleep within about 20 minutes, leave your bedroom, sit elsewhere until you are tired, then return to the bedroom.  By doing this, you are avoiding the frustration of tossing and turning.  You are also avoiding the association between frustration and sleep.

11.  If you must nap during the day, keep your nap short and do not nap close to your time for bed.

Try these strategies, and see how making some small changes can make a tremendous difference in your sleep.  Keep in mind that sleep problems can also be related to a variety of medical conditions or emotional struggles.  Check with your physician if your sleep problems persist or if you have questions about the possible impact of medical issues on your sleep.

Check back soon to read a blog post about how to manage anxiety and worry that wakes you up at night. 

References:

National Sleep Foundation:  www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips

Harvard Medical School:  http://healthysleep.med.harvard.edu/need-sleep/what-can-you-do/good-sleep-habits