Naps

Some people find that naps reduce tension and make it easier for them to fall asleep at bedtime. If you choose to nap, try to not do so within six hours of bedtime, and limit your nap to 45 minutes, setting an alarm if needed. Longer naps can interfere with the natural rhythms of your sleep cycle and make it more difficult to sleep later on.

Reducing Caffeine for Better Sleep

Reduce the amount you consume and try to have it earlier in the day. This includes coffee, caffeinated tea, soda, chocolate, and certain medications. Sleep Easily will allow you to sleep better so you feel more rested and energetic. This may enable you to further reduce or even eliminate your caffeine consumption.

Sleep Schedule

Maintaining a fairly regular bedtime can help stabilize your body's sleep-wake cycle. The time that you wake up each day also affects your internal “clock.” When you awaken much later, it shifts your body rhythm toward going to sleep later the following night and this can be problematic. Therefore, it is best to get up at approximately the same time every day. On weekends, you may want moresleep but be careful not to sleep too much later, as this might upset your sleep-wake cycle.

Alcohol and Better Sleep

Reduce the amount you consume and do not drink alcohol to try to help you sleep. Although alcohol initially may make you drowsy, it can interfere with deep sleep. When its sedating properties wear off, the rebound effect can awaken you in the middle of the night and make it more difficult to fall back asleep.

Watching Your Diet

Eat meals at regular times whenever possible. Enjoy high quality fresh foods and eat them slowly. Food that is too spicy, sugary, fatty, or has artificial preservatives, artificial coloring, or MSG can make your heart and mind race, making it difficult to sleep. Reduce your consumption of foods that produce gas, heartburn, indigestion, or foods that are heavy or greasy because they make your digestive system work harder, which can keep you awake. Since you want your digestive system to be relatively calm while you sleep, it is optimal to not eat dinner too closely to bedtime. If you would like to have snack before bed, make it small and choose foods that are higher in carbohydrates, such as a piece of whole grain bread.

Exercise for Better Sleep

If you have concerns about your ability to exercise, first seek medical guidance. Most doctors agree that moderate exercise at least three times a week can help reduce stress. Exercise that increases your heart rate also increases your body temperature. Afterwards your body responds by gradually lowering its temperature, which can help you sleep. In addition to incorporating structured exercise sessions into your life, there are many ways to increase physical activity throughout your day, such as climbing steps rather than using the elevator, walking instead of driving, and doing yard work. Do not exercise vigorously within four hours of bedtime because that might leave you stimulated when you try to fall asleep.

Nicotine and Better Sleep

Try to reduce or eliminate your use of nicotine. Although nicotine can create sensations of relaxation, it also can act as a stimulant that makes your heart beat faster, making it more difficult to sleep. At the very least, do not smoke at bedtime.