I've previously addressed the importance of sleep, but I'd like to share some practical ideas on how to improve the quality of your slumber. We spend a good percentage of our lives sleeping, so we might as well make that good quality rest instead of tossing and turning. Here are some tips to help you get a better night's sleep.
10. Try to keep a regular sleep schedule. Consistency in the times you go to bed and wake up can make it easier to sleep. Find a routine that works for you.
9. Turn off TV and electronics a couple hours before retiring to bed. It can take your body an hour or two to unwind, so watching TV or typing on your laptop until your eyes sting and you are exhausted is not a good idea.
8. Take a hot bath or shower to help your muscles relax and ease tension prior to going to bed.
7. Keep distractions down. I've woken up many times from naps like an angry bear when my kids are yelling or making loud noises outside my room. Unplug phones and keep distractions to a minimum.
6. Sleep at a cooler temperature. We all know how uncomfortable it can be when trying to sleep in hot weather. Lower your thermostat to help you sleep better.
5. Don't drink too much before going to bed. A full bladder will interrupt your sleep and can cause bad dreams.
4. Play calming music and dim your lights prior to going to bed. This can help wind down and transition to retiring to bed.
3. Exercise regularly. People who exercise often report sleeping better through the night. However, exercising to soon before going to bed can keep you up.
2. Sleep in a dark room. I will sometimes wear something over my eyes if I'm trying to nap during the daytime. It might look silly, but it helps.
1. Invest in a good mattress. I'm not going to do a mattress commercial here, but it makes sense to have a quality mattress and pillow that meets your needs.