Remember when you were younger and sleep ranked right up there with sex and rock 'n' roll? As life has become more hectic and schedules are spiraling out of control, one of the biggest complaints people have today is that they don't get enough sleep. Here are twenty simple tips from Daniel Halperin's MedHelp Healthy Living segment to help put sleep back at the top of your priority list!
1. Keep Track. Halperin recommends keeping a record to see exactly how much sleep you're getting and to help identify patterns in your schedule that are interfering in your sleep. To help you keep track, MedHelp offers an app for your iPhone, Sleep On It, or a free online Sleep Tracker to help you monitor your sleep.
2. Is Eight Really Enough? Because each person's sleep needs are unique, MedHelp offers an online Mood Tracker. If you notice a persistent pattern of irritability and exhaustion, the culprit may be too little sleep for your needs.
3. Sleep-Only Zone. Halperin says that when your mind associates the bedroom with sleep, sleep comes more naturally, so avoid work, phone calls, and computer use in your bedroom.
4. When to Wake. Pick a time to wake up every morning and stick to it. Waking up at different times on different days throws your natural sleep rhythms off.
5. Nix the Nightcap. Although alcohol may help you fall asleep faster, it interferes in your sleep later in the night. To help you sleep better, avoid alcohol before bedtime.
6. Cut Down on Caffeine. Because caffeine stays in your system a long time after its intake, stop consuming caffeinated products by early afternoon so that it can be out of your system by bedtime.
7. Steer Clear of Spicy Foods. Because spicy and highly acidic food are common causes of heartburn, which can interfere in your sleep, consider milder meals before bedtime.
8. Get Smoke-Free Zzzs. Similar to caffeine, researchers have discovered that nicotine can interfere with sleep, so if you're a smoker, Halperin recommends that you "put your pack away" at night.
9. Time Your Workouts. While exercise can help you feel better and get a better night's sleep, it has the opposite effect if you exercise right before bedtime. Because exercise stimulates your body, it should be avoided several hours before bedtime.
10. Plump It Up. If you're tossing and turning, can't get comfortable, or wake up stiff and sore, it may be time for new "sleep gear"--a new pillow, mattress, or mattress pad may be just what you need to get a better night's sleep.
11. Stop Counting Sheep. If you think too much about falling asleep, your brain may become too engaged in the process, which may actually prevent you from falling asleep. If you don't doze off after 15 or 20 minutes, the best thing to do is get out of bed and find something unstimulating to do, like reading or muscle relaxation. Avoid watching TV, working, or bright lights as these tend to keep you engaged and awake.
12. Keep It Cool. Make sure your bedroom temperature is comfortable. If it's too hot or too cold, it can interfere in your sleep.
13. Seek the Peace. Noise is a common sleep disrupter. If you live in a location where noise during your sleep hours is out of your control, try a white noise machine or earplugs.
14. Who's Afraid of the Dark? Darkness helps you sleep. Find all the sources of light in your bedroom and turn them off or block them from your view.
15. Power Off. If you keep your computer in your bedroom (which you should avoid), turn it off at bedtime. Not only will the light from the screen make it harder to fall asleep, the visual cue of work or other popular computer-generated activities, such as social media sites, may keep you awake.
16. Silence the Snorer. If you sleep with a snorer, try earplugs or asking your partner to try breathing strips.
17. No Pets Allowed. Pets often bring about the same problems that partners or children bring: noises, squirming, etc. Try sleeping without pet(s) for a few nights and see if you feel better rested.
18. Watch Out for Side Effects. Certain medications, such as antidepressants or blood pressure medications, sometimes cause side effects that interfere with sleep. Check your medication labels for side effects, and if you think your medications are interrupting your sleep, talk to your doctor about other options or a change in your medication schedule.
19. Strange Bedfellows. Got dust mites? You're not alone. A lot of people do. The problem, says Halperin, is that dust mites are a common allergen that can interfere with sleep. To lessen the problem, dust and vacuum regularly and use mattress and pillow protectors that block them.
20. Get into a Routine. Good sleep is all about developing good sleep habits. The best habits for the best sleep involve consistent routines right before bedtime that relax you and start the pattern for a good night's sleep.
With our hectic schedules, it's all too easy to let sleep fall to the bottom of our priority list. But little changes like these can make a big difference not only in your sleep quality, but also your overall health. For more information on healthy sleep, check out the US Department of Health and Human Services, Your Guide to Healthy Sleep.
© 2011 Sherrie Bourg Carter, All Rights Reserved
Dr. Bourg Carter is the author of High Octane Women: How Superachievers Can Avoid Burnout (2011, Prometheus Books).
