12 Steps to Better Sleep
Falling asleep might seem like an impossible dream when you’re awake at 2 a.m., but deep sleep may be within your reach. Following these healthy sleep habits can put you on the right track. Researchers have identified a variety of “sleep hygiene” techniques that can help anyone maximize the hours they spend sleeping, even those whose suffer from insomnia.
1. Avoid exercising in the evening.
2. Eat a lighter evening meal and avoid snacking before bed.
3. Turn off all electronics a full hour before sleep.
4. Take a warm shower or bath.
5. Turn the temperature in your bedroom. Cooler temperatures are help to improve your breathing and encourage deeper sleep.
6. Invest in the perfect pillow.
7. Make your room very dark.
8. Ban the blue lights in the bedroom. Insomnia feeds on the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table.
9. Jot down any worries or concerns you have and save them for the next day.
10. Block the clock. Don’t watch the time in the middle of the night.
11. When you wake in the morning, let the natural light into your room.
12. Aim for getting at least 20 minutes of sunlight every day.
Getting a good night’s sleep is essential to good health. Study after study has found a link between insufficient sleep and a number of serious health problems including heart disease, heart attacks, diabetes, and obesity.