How to get a good night’s sleep
In a perfect world, all adults would get the eight hours’ sleep that represents the optimum for feeling well and performing their daily tasks.
But a good many adults fall far short of that ideal of a good night’s sleep, and many would give just about anything to sleep better each and every night.
There are some tips that can help insomniacs, early-risers, and those who wake up frequently during the course of the night to sleep more soundly and more consistently.
Exercise is an important component to health in general, and that includes the ability to sleep well. Exercising consistently each day helps keep the body in balance, but make sure that you don’t exercise too close to bedtime (no less than three hours before bedtime is a good limit), because then you might feel too “wired” to drift off into a peaceful sleep, even if you are tired.
Avoiding caffeine late in the day is another helpful tip. Caffeine is a stimulant, and while many people can’t get through their morning without that daily cup of coffee, anything caffeinated that’s consumed late in the afternoon or in the evening can keep you awake for hours at night when you should be sleeping. Also, it’s a good idea to avoid too many beverages, in general, at night, lest they lead to multiple trips to the bathroom in the middle of the night.
An exception might be made for a warm glass of milk or chamomile tea before bed. Also, while eating big meals too close to bedtime isn’t a wise choice, a light snack before turning in can actually end up being beneficial to sound sleep.
Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends. Try to avoid napping in the late afternoon or evening, as it may keep you awake at night.
Another impediment to sleep that many folks don’t even consider is the kind of pillow and mattress they’re using. A worn out pillow without proper firmness can hurt or stiffen the neck, and a mattress that’s old, sagging or lacking firmness can lead to constant discomfort and back pain that can affect you during the day, as well.
A little common sense goes a long way. Keep a regular sleep schedule, don’t drink caffeine late in the day, keep liquids to a minimum before bed and make sure you “sleeping tools” are in good shape!