Nothing beats a solid night of peaceful slumber. In the morning, you wake refreshed and ready for the day ahead. Proper rest improves your mood, affects how you function, raises your energy level, and even helps you handle stress. From head to toe, your body reaps the benefits of sleeping well.
Recent reports show that uninterrupted slumber helps memory function, and other scientific studies have found that how well you sleep may possibly influence your response to certain cancer treatments.
If you already fall and stay asleep with ease, consider yourself lucky. But if counting sheep doesn’t work for you, try these suggestions for getting a really good night’s sleep.
Before You Turn In
Getting ready for bed starts long before you brush your teeth and put on your pajamas. What you do hours before your head hits the pillow determines how you will sleep later. For example, allow plenty of time (most sleep experts suggest at least three hours) between exercising and going to bed, because rigorous activity can stimulate you. Also, avoid eating a heavy meal near bedtime. Potential heartburn and indigestion could keep you awake. On the other hand, a glass of warm milk and a light snack (turkey and dairy products promote sleep naturally) may help you catch some z’s.
Right before bed, if possible, refrain from drinking caffeine, watching disturbing movies, reading page-turners, paying bills, and tackling a conversation you’ve been dreading. (Some things are better left unsaid until the daylight hours.) Such activities can stir the mind and act as sleep deterrents.
As you wind down physically, chill out mentally. You may not have all evening to prepare yourself for bed, but 15 minutes of relaxation right before hitting the sack helps smooth the transition into lullaby land. Whether you choose to say your prayers, listen to calming music, take a warm bath, or just simply sit and be still, find a way to relax and tune out the world’s (and your) troubles. Thinking positive thoughts may help you get to sleep by keeping stress and tension at bay.
Bedroom Basics
Practically every book you select or Web site you visit on the subject of sleep and insomnia suggests you rethink your bedroom to maximize your chances of getting uninterrupted slumber. Here are some things to consider as you create a peaceful environment.
• Temperature: Some people may like it hot, but a cooler room contributes to better sleeping, say many sleep experts. Your body’s temperature fluctuates throughout the day, but it dips to its lowest level while you sleep at night. A slightly cool room can encourage your body temperature to drop, thereby promoting sleep. In cold months, turn down the thermostat, and snuggle under an extra blanket.
• Lighting: Getting your bedroom as dark as possible works best for the sleep cycle, which follows your circadian rhythms. Even the illuminated numbers of a digital clock can keep some folks awake.
• Sound: Noise or not? Some sleepers may want the radio on, while others need total silence. If you prefer the quiet, then something as simple as fixing a leaky (and loud) faucet, wearing earplugs, or using heavy drapes to drown out external sounds will help you find your comfort zone. For subtle sound, turn on a fan or purchase a white noise machine.
Finally, try to go to bed and wake up at the same time every day. Following a routine will help your body and mind prepare naturally. As you experiment with different ways to create and maintain your optimum sleeping environment, find what best suits you and your needs. Sweet dreams.
