Secrets to Good Sleep

Keep a regular sleep schedule. It is beneficial for both your brain and body to go to bed and get up at the same time each day. This allows them to balance sleep and wake cycles and sync with our "circadian clock". Keeping a common bed and wake-time, even on weekends when you are tempted to sleep-in, makes it easier to fall al seep and maintain sleep quality throughout the week.

Avoid caffeine. Caffeinated products, such as coffee, tea, cola, and chocolates, is a stimulant which remains in your body on average for 3 to 5 hours or sometime longer. Consuming caffeine in the afternoon or evening can disrupt sleep, so it is important to monitor your caffeine intake starting late in the afternoon. Even if you think caffeine does not affect you, it may be disrupting your sleep. By avoiding caffeine within 6 hours of going to bed, you will improve your sleep quality.

Avoid nicotine. Nicotine is another stimulant. Smoking before going to bed will make it more difficult to fall asleep. Smokers experience nicotine withdrawals while sleeping creating problems falling asleep or waking in the morning. Nicotine can also cause nightmares. Improving your sleep quality is another reason to quit smoking.

Avoid alcohol. Many people think of alcohol as a sleep aid due to its sedating effects when in fact it causes more sleep disruptions through the night. Consuming alcohol before going to bed normally helps people to relax and fall asleep, but may end up leading to a night of disturbed sleep.

Do not eat or drink too much before bedtime. It is recommended to avoid having a heavy meal close to bedtime as it may make you uncomfortable when laying down. Also avoid spicy foods as they may cause heartburn leading to difficulty falling asleep and discomfort during the night. Attempt to restrict fluids close to bedtime in order to prevent nighttime awakenings to the bathroom. Of course, going to bed on an empty stomach also makes it difficult to sleep. A light snack is recommended before bed and may help you sleep better.

Exercise at the right time to promote sleep. Exercise generally makes it easier to fall asleep and contributes to a sounder sleep. However, exercising right before going to bed may make going to and staying asleep more difficult. Exercising makes us more alert and raises our body temperature which takes about 6 hours to cool back down. A cooler body sends the signal that your body is ready to sleep. It is important to exercise, but be sure to do so at least 3 hours before your normal bedtime. Late afternoon exercise will help you fall asleep at night.

Use relaxing bedtime rituals. A relaxing, routine activity before going to bed will make it easier to fall asleep, but try to avoid activities involving exercise or working as it will become a stimulant making it harder to fall asleep. Examples of relaxing activities are a hot bath, reading or listening to music.

Create a sleep-promoting environment. An environment that is cool, quiet and dark is usually best for sleeping. Check your bedroom for noise or other distractions and make sure your mattress is both comfortable and supportive.