5 Simple Tips for Better Sleep

Many people feel that that there just aren’t enough hours in the day to accomplish everything they need to get done, and in many cases, they react by cutting down on the amount of sleep they get. As many as 70 million adults in the United States have sleep disorders or problems staying awake during the day, according to the Centers for Disease Control and Prevention. 

Sleep deprivation is a real problem, with CDC authorities calling it a public health epidemic. Some 35 percent of adults said they get less than 7 hours of sleep in a 24-hour period, and almost 38 percent have fallen asleep unintentionally during the previous month, according to a Behavioral Risk Factor Surveillance System report.

Fortunately, there are steps you can take to get the rest you need. Here are some tips for better sleep.

Stimulants

If you consume caffeinated beverages, such as coffee, tea, sodas or energy drinks, confine their use to the early part of the day. Avoid caffeine and other stimulants for at least four to six hours before your bedtime.

Eating

Do most of your eating early in the day. Start off with a hearty breakfast and enjoy a sensible lunch. Avoid eating a huge meal late at night, as you need several hours to digest your food properly. 

You can relax better when your digestive system isn’t working overtime on the extra large pizza you ate at 9 p.m. Also remember to refrain from drinking too many fluids close to bedtime, as you may have to wake up in the middle of the night to use the bathroom.

Exercise 

Although exercise is generally good for you and can help you get to sleep quicker, you need to do it earlier in the day to achieve this effect. Don’t exercise for at least three hours before bed to avoid over-stimulating yourself.

Light

With the advent of electricity, and appliances such as lights, TVs and computers, it’s far easier for people to remain awake all night. If you have a habit of staying on your computer until just before you go to bed, your mind may become too aroused to let you easily drift off to sleep.

Likewise, you may be having problems with sleep because you watch TV in bed. TV shows are quite engaging and can keep you up at night. It’s best to keep the TV out of your bedroom and watch it in another room in your home. When it’s time to go to sleep, turn off the TV and keep your bedroom dark and quiet for maximum relaxation.

Worries

If pending tasks are keeping you up at night, you need to devise a method to better cope with them so you can get a good night’s sleep. One approach is to make a list of your upcoming activities. Writing down what you need to do the next day can help you get these tasks out of your mind so you don’t lie in bed thinking about them.

Occasional insomnia may only cause you some annoyance, but if you are experiencing prolonged periods where you have trouble getting to sleep even after trying some of these tips, you will want to consider consulting with your doctor or other health care professional for assistance.