10 Tips to a Great Night's Sleep

You know how tired you are going to be in the morning but you just can't get to sleep. We recommend trying some of these tips to help you get to sleep. But sometimes, trouble sleeping can be a sign of a medical problem. Everyone has restless nights, but if you are experiencing night upon night of little to no sleep, see a physician. They can determine whether your insomnia is related to a more serious problem.

  1. Set a regular bedtime. Bedtimes aren't just for children. Having a regular sleeping schedule with the same sleeping and waking times every day can train your body to fall asleep at a certain time.
  2. Don't sleep in. It can be very tempting on Sunday morning to sleep an extra couple of hours but this can really affect your sleep. Sleeping in just one night can throw off your sleep schedule for several days.
  3. Sleep in the right environment. Most people sleep best in a dark, well ventilated, comfortable space.
  4. Start a bedtime routine. Repeating the same relaxing activities before bed like reading, taking a bath or listening to music tells your body that it's time for bed. It helps transition between active awake mode and sleep mode.
  5. Watch what you eat and drink. You do not want to go to bed hungry or full. This can make you feel unsettled and keep you up. It is also wise to avoid nicotine, caffeine, and alcohol. Nicotine and caffeine have stimulants that can keep you up. Alcohol may make you feel sleepy but it can cause you to have a restless night's sleep and wake you up later in the night.
  6. Get some activity during the day. Exercise isn't just good for your health. 20-30 minutes of some physical activity during the day can help you sleep better at night and your doctor will be happy too.
  7. Be careful about napping. Napping can be a great way to catch up on sleep without disturbing your sleep schedule if you limit it to about 30 minutes in the early afternoon. Any more can cause insomnia.
  8. Manage stress. Many of us cannot sleep because we are worried about something. There are many ways to manage stress like getting more organized, prioritizing, and taking time for fun. Right before bed, write down the things you are worried about. This can get them out of your head and onto paper.
  9. Try drinking warm milk or herbal tea. Calcium in milk can relax the nervous system. Herbal teas like chamomile, anise, and fennel are ancient remedies to help you sleep.
  10. Make sure you are sleeping on the correct mattress. A mattress that is the right size and firmness will give you the best night's sleep.

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