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Establish a regular bedtime. Go to bed at the same time or within a few minutes
of the same time every night. If you have difficulty doing this, set your ideal
bedtime. Every night, start going to bed fifteen minutes earlier than you
normally do, until you reach your ideal bedtime.
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Do not nap more than a half-hour during the day. If you do, it is a sign you
are getting too little sleep at night, and you will be unable to sleep properly
when it is time to go to bed.
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Don't go to bed if you feel
completely awake. Read, watch television (but don't do it to
excess), listen to music, or whatever makes you feel relaxed. Do
not spend too much time reading or watching TV in bed.
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Do not work or study in
bed. Use your bedroom for sleep and sex. Try not to put a computer
in your bedroom.
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Don't forget to pray and meditate. Making quiet time and clearing your mind
paves the way for inner peace and for sleep. You can also use visualization
(see "The Power of Visualization") to make your mind and body more receptive to
sleep.
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You've heard it before, but
toss that cup of coffee if you're drinking one 6 to 8 hours before
bedtime. This goes for that Diet Coke or even that cup of
caffeinated tea.
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Do not smoke before
bedtime. If you can't yet kick the habit, cut back at night.
Tobacco is a stimulant.
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Don't rely on sleeping
pills, Benadryl, or Tylenol PM to help you sleep. Falling asleep
should occur naturally. Be careful when using antidepressants.
Check all medication you are taking for side effects. Also,
remember that stopping medication, such as sleeping pills, may
cause sleeplessness.
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Avoid drinking more than
one glass of wine before bed. Alcohol can disturb your sleep, even
though it may make you feel drowsy at first. Ideally, you should
avoid alcohol at night.
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Have a late-night snack,
but nothing too sweet or too heavy. Opt for a glass of milk, a
small dish of ice cream, a piece of fruit, or a hot dog.
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Regular exercise may help
you sleep, but avoid strenuous activity two hours before bedtime.
Adrenaline keeps you awake at night.
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Exposure to sunlight
promotes the creation of vitamin E, which helps you sleep. Plus,
outdoor activity may make you more tired.
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Darken your bedroom
completely and make sure that it is neither too hot nor too cold.
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Put your worries out of
your mind before going to bed. Getting a good night's sleep will
help you solve problems more creatively.
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Be aware of any emotions,
such as grief, that could disturb sleep, or any psychiatric
conditions, such as depression.
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Medical conditions, such as
cystitis, arthritis, enlarged prostates, or heart problems may
interfere with sleep. Consult your doctor on how to get the proper
rest.
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Be aware that aging may change your sleep patterns (see "Sleep
in the Golden Years").
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Avoid excessive mental
stimulation before bedtime. College students should stop studying
at least half an hour before they plan to go to sleep.
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Avoid arguments or overly
emotional conversations before bed. Avoid stressful situations,
such as confronting a loved one.
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Avoid taking or making
phone calls after eleven p.m. or while in bed, whichever comes
first.
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Play soft music at night to
help you, and your children if you have them, fall asleep.
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Avoid constantly getting up to soothe a crying
child , and do not give the
child medication to get him or her to fall asleep.
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If you are jet-lagged,
don't fight your body's internal clock, but do try to get back on
a normal sleep schedule within a week of returning from your trip.
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If you are a shift-worker, tell yourself it is not only okay to sleep during
the day, it's a necessity. For more information about the problems of
shiftworkers, read "What can shift workers do to
make sure that they receive adequate rest?"
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Keep a tape recorder or journal beside your bed. Before you turn out the light,
write down or record your worries, and suggest some possible solutions to
problems. But get your anxieties on tape or on paper so that they're not
constantly in your head, preventing you from the sleep that can help solve your
problems. Make the journaling part of your bedtime ritual, if you can.
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