Improving Your Sleep

Do's & Don'ts to Improve Your Sleep

Sleep is something that every body craves. So why does everyone struggle with it periodically? Start by trying to incorporate these do's and don'ts. Be sure to always work with your doctor and take medications that have been prescribed for you.

Sleep-Improving Do's
DO create the right environment. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include closing the blinds and curtains and turning the temperature down a few notches.
DO stick to a routine. Try to go to bed and wake up at the same times each day--including weekends.
DO nap wisely. Keep daytime naps shorter than 20 minutes so you don't mess up your sleep schedule.
DO add white noise. A little bit of sound can be relaxing, so turn on a fan or a CD of rain sounds.
DO exercise regularly. A consistent fitness program can go a long way to improving your sleeping patterns. Just don't do it close to bedtime.
DO talk to your doctor. If small changes don't limit your tossing and turning, it may be time for a checkup.

Sleep-Improving Don'ts
DON'T use your bedroom for other activities. Your bed should be associated with sleep, not "daytime" activities like paying bills, watching TV or talking on the phone.
DON'T eat big meals before bed. This can cause heartburn, indigestion, and increased energy levels. Limit your intake of foods high in protein and fat at night as they're harder to digest.
DON'T drink or smoke to relax and fall asleep. Alcohol and nicotine interfere with sleep and are unhealthy habits to rely on.
DON'T stress out. Uncontrolled stress can prevent you from falling asleep. Try stress-reducing activities like yoga, meditation, relaxation music, and exercise each day.
DON'T just lie there. If worry is keeping you awake, get up and be productive. Make a list, pay that bill, or send the important email--then go back to bed.