Do you wake up too early or find yourself feeling unrested in the morning?

If so, you’re not alone since millions of people struggle with falling and staying asleep.

But by learning how to avoid common pitfalls that get in the way of sleep and adopting a few sleep-inducing techniques, you can start to enjoy restful, quality sleep.

First, do you have a realistic idea of how much sleep you need?

A general guideline for adults is 7-8 hours of sleep a night.

Older adults need a similar amount, but the sleep may be lighter and may include a brief nap during the day.

If you are consistently waking up groggy and exhausted, that’s a signal that you may need to up your sleep intake.

If you’ve been sleep deprived, it may take a few days of heavier sleeping before you can get a sense of your average sleep needs.

What happens when you’re sleep deprived:

• Impaired mood, memory, and concentration. When you don’t get enough sleep, you’re less productive, not more. Lack of sleep affects your ability to concentrate and remember things. What’s more, it makes you irritable and cranky.

• Dampened immune system. Without adequate sleep, the immune system becomes weak, making you more susceptable  to colds, flu, and other diseases and longer recovery times when you do get sick.

• Increased risk of accidents. Did you know that driving while seriously sleep deprived is similar to driving while drunk? The lack of motor coordination associated with sleep deprivation also makes you more susceptible to falls and injury.

To get a better night’s sleep, simply follow these tips.

1. Create a better sleep environment

If you think you’re getting enough sleep, but you have trouble waking up in the morning, feel sleepy during the day or feel tired and cranky, you may not be getting enough of the deep restorative sleep your body needs. In order to deepen your sleep and minimize disruptions during the night, you may need to make some changes to your sleep environment.

Your bed

• Is your bed large enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.

• Your mattress, pillows, and bedding. Waking up with a cramp in your back or a sore neck? Experiment with different levels of mattress firmness, foam toppers or egg crate toppers, and pillows that provide more support.

Your room

• Keep the noise level down.  If noise can’t be completely blocked, try masking it with a fan, white noise, or recordings of soothing sounds. Earplugs may also help.

• Keep your room dark during sleep hours. When it’s time to sleep, make sure that your environment is dark. Even dim lights—especially those from TV or computer screens—can confuse the body clock.

• Room temperature and ventilation. If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room with adequate ventilation.

• Reserve your bed for sleeping. If you associate your bed with work or worry, it will only make it harder to wind down at night. Don’t take work to bed with you! 

2. Develop a relaxing bedtime routine

Even with the stresses of daily life, if you make an effort to relax and wind down before bed, you will sleep easier and more deeply. A consistent, relaxing routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.

To prepare for sleep, try:

• Reading a light, entertaining book or magazine

• Listening to soft music

• Making simple preparations for the next day, Not Work!

• A light bedtime snack, a cup of hot tea, or a glass of warm milk

• Hobbies such as knitting or jigsaw puzzles

• Listening to books on tape

Relaxation techniques for better sleep

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

• Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.

• Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.

• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

3. Learn how to get back to sleep

It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

Getting back to sleep

• Stay relaxed: The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time-honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down.

• Do a quiet, non-stimulating activity: If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.

• Don’t stress about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.

4. Optimize your sleep schedule

Make sure you are not going to bed too early

What do you do after a long, hard day, when you’re barely able to stay awake during dinner? Do you crawl into bed as soon as you can or fall asleep on the couch, only to wake up later in the night and have trouble getting back to sleep? Your body goes through cycles of alertness and drowsiness later in the day as your bedtime nears. So even if you are sleepy early in the evening, do something mildly stimulating to prevent yourself from falling asleep at that time, like doing dishes or getting clothes ready for the next day. If you push though that window, you’ll catch your second wind soon and be able to stay awake until your normal bedtime—and sleep through the night.

Set a regular bedtime

Time of day serves as a powerful cue to your body clock that it is time to sleep and awaken. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. Make your bedtime when you are normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late or sleep in. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Limit napping

Some people, especially older adults, can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.  

Getting better sleep tip 6: Improve your diet

Taking care of your body can have a big impact on the quality of your sleep. You’ll sleep more deeply if you watch what you eat before bed and exercise regularly.

Eating right for sleep

A rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise to avoid eating a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.

Light snacks for bedtime

A light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it helps calms the brain and allows you to sleep better. Experiment with your food habits to determine your optimum evening meals and snacks.

Sample bedtime snacks to help you sleep:

• Glass of warm milk and half a turkey or peanut butter sandwich

• Whole-grain, low-sugar cereal or granola with low-fat milk or yogurt

• A banana and a cup of hot chamomile tea

Substances and eating habits that can interfere with sleep

• Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn.

• Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.

• Alcohol. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.

• Caffeine. You might be surprised to know that caffeine can cause sleep problems up to 10 to 12 hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.

• Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

6. Get regular exercise

Aside from many other wonderful mental and physical health benefits, regular exercise can also make it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits—as little as 15-20 minutes of activity can help. You can also break it up into five minutes here, 10 minutes there, and still get the benefits.

However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching at night should not be disruptive to getting that good night’s sleep.

Another Health Tip from:
Stones River Pain & Wellness Clinic
Helping You Have a Healthier Tomorrow!