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| How to Sleep Better |
If you've already figured out how to fall asleep, but you're having
trouble getting good sleep through the night (i.e. tossing, turning,
waking up more than once), this article will tell you what you can do to
ensure a peaceful night's slumber.
1- Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 7 a.m. on weekdays to get to work, so you get to bed around 11 p.m. because that's when you start to feel sleepy, and it's also a good time to ensure 8 hours of sleep. If on the weekend you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. Then, you probably won't want to wake up the next morning until 10 a.m., in which case it will start getting very difficult to fall asleep at 11 p.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock."
2- Sleep on an empty stomach. Wait at least three hours after dinner before going to sleep. Digestion doesn't work well while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Switch to decaf coffee and avoid tea, cocoa and cola drinks, because caffeine can keep you awake even if you drank it earlier in the day as the effect of caffeine lasts for about 8 hours. Avoid tobacco products in evenings as well. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find your stomach grumbling for 4- contents and keeping you awake, have a light snack about an hour before bedtime. Stick to milk, turkey and peanuts, which all contain chemicals that help the brain relax.
3- Keep the room dark. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms. Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including from windows, LED clocks and cable boxes, by covering them with heavy paper or cloth covers, or blue tack.
4- Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what your doing, but it is possible and can make a big difference. When you go to sleep, or when you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
5- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down towards the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
6- Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable plus it feels good!
7- Place a pillow under your legs if you sleep on your back to take stress off your lower back.
8- Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
9- Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You can also tell that the mattress may be the culprit if you find yourself sleeping well in another bed.
10- Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much to recover from, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep.
Make note of unusual circumstances. If you are not sleeping well, there could be many reasons for it, such as stress, certain illnesses, or maybe something you heard or saw which traumatized you. Is there any recent event or change in circumstances that has been troubling or preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation.
11- Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and even heartburn (acid reflux). If you are indeed suffering from and diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
1- Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 7 a.m. on weekdays to get to work, so you get to bed around 11 p.m. because that's when you start to feel sleepy, and it's also a good time to ensure 8 hours of sleep. If on the weekend you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. Then, you probably won't want to wake up the next morning until 10 a.m., in which case it will start getting very difficult to fall asleep at 11 p.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock."
2- Sleep on an empty stomach. Wait at least three hours after dinner before going to sleep. Digestion doesn't work well while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Switch to decaf coffee and avoid tea, cocoa and cola drinks, because caffeine can keep you awake even if you drank it earlier in the day as the effect of caffeine lasts for about 8 hours. Avoid tobacco products in evenings as well. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find your stomach grumbling for 4- contents and keeping you awake, have a light snack about an hour before bedtime. Stick to milk, turkey and peanuts, which all contain chemicals that help the brain relax.
3- Keep the room dark. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms. Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including from windows, LED clocks and cable boxes, by covering them with heavy paper or cloth covers, or blue tack.
4- Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what your doing, but it is possible and can make a big difference. When you go to sleep, or when you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
5- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down towards the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
6- Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable plus it feels good!
7- Place a pillow under your legs if you sleep on your back to take stress off your lower back.
8- Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
9- Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You can also tell that the mattress may be the culprit if you find yourself sleeping well in another bed.
10- Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much to recover from, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep.
Make note of unusual circumstances. If you are not sleeping well, there could be many reasons for it, such as stress, certain illnesses, or maybe something you heard or saw which traumatized you. Is there any recent event or change in circumstances that has been troubling or preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation.
11- Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and even heartburn (acid reflux). If you are indeed suffering from and diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
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