Sleep well to live well
Without good sleep, the body and mind do not feel and perform at optimum levels. Many things in life are not the same without a good night’s sleep. Once you have reviewed the basics concepts of sleep, and appreciate that it is a basic biological need, next we need to respect the fact that your body needs a specific amount of sleep to function. Ensuring adequate total sleep time is integral in feeling well rested. So, we have some ways that you can get that sleep you have dreamt of.
Get a regular sleep routine. This includes going to bed at the same time, avoiding naps and getting the right amount of sleep for your body within a 24-hour period. You should also try not to stay in bed awake for more than 5-10 minutes. If you find your mind racing or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet during these periods! That will just stimulate you more than desired. If this happens several times during the night, that is OK. Just maintain your regular wake time and try to avoid naps.
You should also try to avoid watching TV or reading in bed because this associates your bed with wakefulness. Also be sure to avoid any problematic substances like caffeine, alcohol or nicotine before bed. The effects can last over several hours and can fragment sleep causing difficulty initiating sleep.
Try to Exercise regularly and get that in before 2 pm every day because exercise promotes continuous sleep. Though you should try to avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep.
Have a quiet, comfortable bedroom. Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer. Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK. If your pets awaken you, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights.
After mastering the basics of sleep hygiene, and obeying the “Rules for Good Sleep”, most people will be satisfied, getting good sleep, and feel well rested. If you chronically sleep after following all of the basics, it is probably time to talk to your doctor about your symptoms. For most, following the basics rules for sleep hygiene will help them get better sleep.