Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
Going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help the natural circadian rhythm.
Don’t use your bed as an office for answering phone calls and responding to emails. Also avoid watching late-night TV there. The bed needs to be a stimulus for sleeping, not for wakefulness. Reserve your bed for sleep and sex.
Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want a quiet, dark, cool environment. All of these things promote sleep onset.
When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. Rituals help signal the body and mind that it’s coming to be time for sleep. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.