It seems as though the older I get, the harder it is for me to get a good night’s sleep. The problem for me doesn’t seem to be falling asleep, but getting 7-8 hrs of uninterrupted sleep. In an effort to get a restful night of shut-eye I started doing some research and this is what I found out:
No surprise here, but good habits once again seem to hold the answers. All factors of getting a good night’s sleep might not be in our control, but there are habits that one can adopt to encourage a better night’s sleep.
- Once again physical activity to the rescue. Exercise not only increases the amount of energy you spend but also releases the feel good hormones or endorphins and helps regulate body temperature. Avoid heavy food or alcohol two hours before bed because they can interfere with sleep. If caffeine bothers you, don’t drink any caffeinated beverages after 6 pm.
- Boost your circadian rhythm. Getting plenty of sunlight during the day can help regulate your biological clock so at night your body can downshift into a more relaxed mode in preparation for bedtime. Getting up and going to bed at approximately the same times daily reinforce your body’s sleep-wake cycle and help promote better sleep.
- Get rid of the day’s worries. If you tend to worry, jot down your concerns and possible solutions and put them aside until tomorrow. Thinking about them once you lay your head on the pillow is not going to get them resolved any faster. Also before bedtime, start practicing a relaxing ritual such as reading, listening to a podcast or writing in your gratitude journal.
- Make your bedroom a sleep sanctuary. Don’t eat, watch TV or browse the internet/ answer emails on your tablet, laptop or phone. Don’t talk on the phone while you are in bed. In fact, the blue light from keeping your electronics close to the bed can affect your ability get a good night’s sleep. Keep those devices away from your bed, and better yet, out of your bedroom all together.
- Last but not least, keep your bedroom cool, dark and quiet. Use room darkening shades, earplugs or a fan to shut out outside light and noises. The cooler the room the better you sleep. This time of year I often crack a window near my bed to let in the cooler night air. In the summer, I use a floor fan. Choose comfortable, clean bedding and make sure you have plenty of room to stretch out.