If you find it hard to sleep at night, you may have a sleep disorder like sleep apnea or even something called restless legs syndrome.

Often a poor sleep is cured when you make changes to your regular sleep habits. Sleep experts recommend the following to get a good night’s rest:

Establish your bedtime and wake-up time
Teach your body to expect sleep at a certain time.

Curb napping
Naps after 3 pm can hinder sleep at night. If you do nap, take it before 3pm and limit it to 30 minutes.

Limit alcohol, caffeine and nicotine
Stop drinking caffeine 6 hours before bed, alcohol by 4-6 hours and don’t smoke (if you do) 2 hours before bedtime.

Avoid large, late meals
Too much food can wake you with indigestion, but a bedtime snack can help you feel drowsy. Try a carbohydrate and a protein, for example: peanut butter on toast or cheese and crackers.

Exercise in the AM and wind down in the PM
Establish routines of exercise in the morning and have a warm bath, read or listen to mellow music just before bed. Don’t exercise in the evening.

Sleep in a cool, dark and quiet bedroom
Shut out light with a sleeping mask or heavy curtains. Turn off technology as light-emitting screens discourage sleep and block out noise with earplugs, a fan or sound machine.

Just for sex and sleep
Reserve the bedroom for just these two activities. If you don’t doze off in 20 minutes, leave the room and return in 20 minutes after doing something relaxing in another room with dim light.

Source: Consumer Reports on Health

Share This

Share this post with your friends!