Seven Steps for Better Sleep

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Are you having trouble getting a restful night’s sleep? Here are seven steps you can take toward building a better sleep environment.

  1. Make a “to remember/to do ” journal

A half-hour before going to bed, write down all the things you want to do or remember the next day in a journal/notebook. That way, you won’t keep yourself awake thinking and worrying about these items while trying to sleep. They’re done and put away by writing them down, and you don’t need to think about them any further.

  1. Create a dark environment

Because of natural biorhythms, light can interfere with sleep. There are several steps you can take to create a dark environment. First, get blackout curtains to keep external light from entering your room. If not possible, consider wearing a sleep mask. LED status lights on electronic devices can also put out a significant amount of light. You can find stickers that dim these lights (50%-100% strength) at Amazon.

  1. Create the right temperature

Studies show that people sleep better in a cooler environment. According to Healthline, the optimum temperature for sleep is somewhere around 65°F or a few degrees either way. In other words, cool, but not cold. In cold weather, or clothing that’ll keep you warm but not too hot. In warm weather, where thinner or less clothing and use air conditioning or a fan to make sure you aren’t feeling too warm, which can interfere with sleep.

  1. Avoid exercise too close to bedtime

Exercise provides an adrenaline rush and pick-me-up. Therefore, exercising too close to bedtime may leave you too stimulated to wind down and sleep. Pay attention to your body and how exercise affects you, and adjust your workout schedule accordingly.

  1. Don’t eat too late

Eating too close to bedtime can interfere with your sleep, not to mention cause heartburn or acid reflux. The general rule of thumb is to eat dinner at least 3-4 hours before going to bed.

  1. Limit caffeinated and alcoholic beverages in the evening

Consuming caffeinated beverages in the late afternoon or evening can carry over into keeping you stimulated when it’s time for sleep. Pay attention to how caffeine affects you. Alcoholic beverages can also interfere with sleep. Again, pay attention to how it affects your body and sleep patterns. Adjust or eliminate as needed.

  1. What to do when you’re restless in bed and can’t sleep

Sometimes trying to fight sleep can just prolong insomnia. There are two things you can do, according to Healthline.

(1) The first thing you can try is deep breathing as a way of doing two things: (A) Concentrating on breathing slowly and bringing your thoughts away from worries that might be keeping you awake; and (B) Bringing your heart rate down, helping you to relax.

(2) if deep breathing isn’t working, it might be best to get out of bed and read. Reading can distract your thoughts and often make your eyes start to feel heavy. The moment you feel sleepy, try going back to bed.