The Secret to a Good Night’s Sleep
If you have been experiencing difficulty falling asleep or sleeping soundly throughout the night, you likely have a sleeping problem or sleep disorder. Sleeping problems can affect your entire life – from problems concentrating to the possibility of contributing to automobile accidents – the lack of sleep or sleep deprivation can be a serious matter. We discuss sleeping problems and sleep disorders in greater detail in our article What Causes Sleep Problems?.
While there is no “one size fits all” remedy for better sleep, there are secrets to a good night’s sleep that you can use to address your sleep issues. Let’s look at what you can do to sleep better now.
Good Night’s Sleep Secret #1
Prepare for a good night’s rest. Begin your evening ritual by taking a warm bath. Add lightly scented lavender or chamomile-scented body wash to your routine; these aromatic fragrances are known to induce sleep. Do away with any background noises that might disrupt your sleep – such as appliances running, etc. Shut your door. Darken the room. Purchase a room-darkening window shade if needed. You might also invest in a sleep mask that blocks out all light.
Good Night’s Sleep Secret #2
Make your surroundings comfortable. Dress for a good night’s sleep by wearing comfortable night clothing. Many people with sleep problems find that a memory foam pillow is a great way to help them sleep better. You might also want to have another pillow to place between your legs to support your spine. Choose sheets that are cool to the touch – typically the higher the thread count – the more body-friendly the sheets. Make sure the temperature is comfortable and sleep-inductive; optimally, the thermostat should be set so that you’re not cold but not hot – around 70 degrees usually fulfills this requirement.
Good Night’s Sleep Secret #3
Add some “white noise” to your bedroom. Many people prefer to go to sleep to soothing sounds like the ocean rolling in and out, rainfall, and others. One of the most popular sources of white noise is one that can also help to keep your room comfortable; a fan. A boxed fan or other small fan can provide the right level of white noise to help you fall asleep fast.
Good Night’s Sleep Secret #4
Make a “no-can-do” list. There are things that you absolutely must avoid in order to sleep more soundly at night. Your no-can-do list should include:
- No caffeine – caffeine (in soda, coffee, tea or other forms) can send a signal to your body to stay awake. Caffeine is a stimulant that can remain in your body for up to fourteen hours. If you can’t kick the caffeine habit, be certain to avoid caffeine for the six hours leading up to your bedtime.
- Avoid alcohol – although alcohol can seem like an easy fix to making yourself sleepy at night, it can actually prove detrimental to your sleep. Those who consume alcohol prior to bedtime may experience a type of restless sleep that leaves them feeling fatigued upon waking.
- Steer clear of naps – no matter how much the thought of an extra ½ hours sleep appeal to you. Napping can throw off your efforts when it comes to getting the nightly sleep that you need.
Good Night’s Sleep Secret #5
Make lifestyle changes that promote better sleep. One of the most important changes that you can make is learning to relax. Of course, no one’s life is going to be free from stress – so there in the challenges lies! Learn to disconnect your daytime stressors from your night time rituals. This may be as simple as reading a book, meditating, or practicing positive visualizations.
Secondly, adopt an exercise routine. Regular exercise has been proven to assist with regular sleeping habits. Words of caution, however; don’t exercise in the evening because it will only work to “wake” you up. Lastly, eat a balanced diet that is low in refined sugars and starches. Never go to bed feeling hungry, but avoid eating heavy meals right before bedtime. A good nighttime snack is milk; milk contains tryptophan which promotes sleep.
Prolonged sleeplessness can be a sign of a serious medical condition. If you continually experience sleeplessness for an extended period of time, be sure to consult with your doctor or other health care professional for a proper diagnosis.
You can learn more about the myths of sleeplessness in our article that debunks misinformation on sleep disorders and problem – Ways to Fall Asleep: 8 Common Myths.
