How To Sleep Better

When you don’t get regular, deep sleep, your body starts to have other problems. Lack of sleep can impact your work, your stress level, even your interest in food, sex and relationships.

If you're finding it difficult to examine the habits and routines that could be contributing to your sleeping problem, here's a helpful quiz to pinpoint mistakes.

If you aren’t getting the optimum rest, follow some of these tricks so you can sleep better.

1. Give up caffeine and nicotine. You may think you need your coffee and smokes to get through the day, but the reason you need the pick-me-up is because you aren’t sleeping well. Caffeine and nicotine are stimulants and they are keeping your body revved so you stay up half the night. If you cannot face giving up your habits cold turkey, start by quitting three hours before bedtime.
2. Invest in a comfortable bed. You may want to save money on some things, but your mattress isn’t one of them. You should spend one third of your life in bed--shouldn’t you spend money to make that time comfortable? Shop around and try several mattresses before selecting the best firmness and comfort.
3. Get regular exercise. Exercise during the day helps relax your muscles, relieve tension and reduce stress. By getting regular exercise, you will help tire yourself, which makes sleeping easier.
4. Stop eating or drinking two hours before bed. Our bodies do not sleep well on a full stomach. When food and drink are in our bodies, our bodies have to digest them. It is difficult for your body to relax into sleep when it is busy digesting dinner.
5. Start a bedtime routine. Have a set bedtime and a set process for winding down from the day. Your routine can be whatever you want, but turn off the television and the computer. Turn on soft music and light a candle or spend ten minutes on yoga before changing to your pajamas and brushing your teeth. Whatever the routine may be, it signals your body that it is time to prepare for sleep.
6. Prepare the setting. Make your sleeping area an ideal relaxation zone. Experiment with white noise like a fan or CD playing the sounds of the ocean to drown out the sounds of the night. Check out these recordings of binaural beats that are designed to ease you into deep sleep -- click the "sleep" link to see what's available there.

   Darken the room. Find the right temperature for your comfort. Empty your room of distractions. The bedroom should be used for sleeping and cuddling. Not for eating, working and watching television.

7. Relax. Worrying about your ability to fall asleep or about how many hours of sleep you will get in the night just makes it more difficult to sleep. Experiment with ways to relax.
8. Lose weight. Weight loss often seems like the suggestion to cure every ill. However, in the case of sleep, it may actually help. Some overweight and obese people have trouble sleeping because of the weight. Heavier people often have trouble breathing, which can lead to sleep apnea or other sleep disorders that impair the ability to get a good night’s rest. If this is a concern, consult your physician about how your weight may be impacting your sleep health.
9. Allow for eight hours of sleep. Give yourself adequate time to fall asleep and still get eight hours of rest each night. If you know it takes a while to fall asleep, allow time for the process. Don’t deprive yourself of adequate time to sleep by only going to bed eight hours before your alarm is scheduled to blast in the morning. Allow extra time.

Adequate sleep is fundamental to good health. If sleeping better is your goal, follow these steps and you will be able to improve your sleep. With improved and regular rest, you will find your days becoming easier to manage.