20 Tips for Better Sleep
1. Ban Blue Light in the Bedroom
Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.
2. Avoid Naps
Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.
3. Block the Clock
Tip: Use black tape for the blue LED digital clocks on the bedroom DVR.
4. Try a Leg Pillow for Back Pain
Tip: Back sleepers can tuck a pillow under their knees to help ease pain at night.
5. Put Your Neck in Neutral
Tip: Keep your neck neutral before bed, too. Don't crane your neck to watch TV.
6. Seal the Mattress
Tip: Air-tight, plastic, dust proof covers work best.
7. Reserve the Bed for Sleep and Sex
Tip: The best sleep temperature for most people is between 68-72 degrees.
8. Set Your Body Clock
Tip: Get out in bright light for 5 to 30 minutes as soon as you rise. Light is the most powerful regulator of the biological clock.
9. Cut the Caffeine
Tip: Read labels: Some pain relievers and weight loss pills contain caffeine.
10. Exercise Right, Time It Right
Tip: Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.
11. Eat Right at Night
Tip: Avoid heavy foods and big meals late in the day. Finish any snack at least an hour before bed.
12. Rethink Your Drink
Tip: Warm milk or chamomile tea are better beverage choices in the evening.
13. Stop Sipping After 8 pm
Tip: Keep a nightlight in the bathroom to avoid bright light at night.
14. Lower the Lights
Tip: Use a 15-watt bulb when reading in the last hour before bed.
15. Neutralize Noise
Tip: Soothing "white noise" covers up bumps in the night. You can use a fan, an air-conditioner, or a white noise generator available in stores. Ear plugs also work.
16. Skip the Smoke
Tip: While you're planning your quit strategy, you may sleep a little better if you smoke fewer cigarettes in the four hours before bed.
17. Keep Pets Off the Bed
Tip: Ask your vet or animal trainer how to recondition your pet to sleep, happily, in its own bed.
18. Free Your Mind at Bedtime
Tip: Even a 10-minute pre-sleep ritual may help when time is short.
19. Use Caution with Sleeping Pills
Tip: Ideally, sleep medicines should be used as a very short-term solution, while other lifestyle and behavior changes are put in place.
20. When Insomnia Means Something More
Sleep tips are nice when your insomnia is fleeting. But if your sleeplessness persists for at least a month, it’s time to delve deeper into what's going on.
1. Ban Blue Light in the Bedroom
Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.
2. Avoid Naps
Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.
3. Block the Clock
Tip: Use black tape for the blue LED digital clocks on the bedroom DVR.
4. Try a Leg Pillow for Back Pain
Tip: Back sleepers can tuck a pillow under their knees to help ease pain at night.
5. Put Your Neck in Neutral
Tip: Keep your neck neutral before bed, too. Don't crane your neck to watch TV.
6. Seal the Mattress
Tip: Air-tight, plastic, dust proof covers work best.
7. Reserve the Bed for Sleep and Sex
Tip: The best sleep temperature for most people is between 68-72 degrees.
8. Set Your Body Clock
Tip: Get out in bright light for 5 to 30 minutes as soon as you rise. Light is the most powerful regulator of the biological clock.
9. Cut the Caffeine
Tip: Read labels: Some pain relievers and weight loss pills contain caffeine.
10. Exercise Right, Time It Right
Tip: Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.
11. Eat Right at Night
Tip: Avoid heavy foods and big meals late in the day. Finish any snack at least an hour before bed.
12. Rethink Your Drink
Tip: Warm milk or chamomile tea are better beverage choices in the evening.
13. Stop Sipping After 8 pm
Tip: Keep a nightlight in the bathroom to avoid bright light at night.
14. Lower the Lights
Tip: Use a 15-watt bulb when reading in the last hour before bed.
15. Neutralize Noise
Tip: Soothing "white noise" covers up bumps in the night. You can use a fan, an air-conditioner, or a white noise generator available in stores. Ear plugs also work.
16. Skip the Smoke
Tip: While you're planning your quit strategy, you may sleep a little better if you smoke fewer cigarettes in the four hours before bed.
17. Keep Pets Off the Bed
Tip: Ask your vet or animal trainer how to recondition your pet to sleep, happily, in its own bed.
18. Free Your Mind at Bedtime
Tip: Even a 10-minute pre-sleep ritual may help when time is short.
19. Use Caution with Sleeping Pills
Tip: Ideally, sleep medicines should be used as a very short-term solution, while other lifestyle and behavior changes are put in place.
20. When Insomnia Means Something More
Sleep tips are nice when your insomnia is fleeting. But if your sleeplessness persists for at least a month, it’s time to delve deeper into what's going on.
Leave a comment