Ways to Improve the Quality of Your Sleep

Sleep loss can become a stubborn, negative cycle. Here are a few suggestions for improving your sleep.

1. KEEP A REGULAR SLEEP SCHEDULE. Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body’s need to balance both sleep time and wake time. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. AVOID CAFFEINE. Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas, and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up tp 12 hours later. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

3. AVOID NICOTINE. Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems.

4. AVOID ALCOHOL. Although many people think of alcohol as a sleep aid because if its sedating effect, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

5. DON’T EAT OR DRINK TOO MUCH CLOSE TO BEDTIME. Eating or drinking too much may make you less comfortable when settling down for bed. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine. If you are accustomed to it, have a light carbohydrate snack before bedtime (e.g., crackers, graham crackers, milk, or cheese). Do not eat chocolate or large amounts of sugar. If you awaken in the middle of the night, do not have a snack then or you may find that you begin to wake up habitually at that time feeling hungry.

6. EXERCISE at the right time promotes sleep. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature provides a signal that it is time to sleep. Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

7. USE RELAXING BEDTIME RITUALS. A relaxing, routine activity right before bedtime conducted away from bright lights sends a signal to your body that it is almost time to go to sleep and will make it easier to fall asleep. Do these activities in the same order each night. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving activities. Try an activity that is relaxing, such as soaking in a hot tub, reading or listening to music, or having a massage. Use your preferred sleep posture and combination of favorite pillows and blankets.

8. CREATE A SLEEP-PROMOTING ENVIRONMENT. Design your sleep environment to establish the conditions you need for sleep-cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner’s sleep disruptions such as snoring, light, and a dry or hot environment.

9. ASSOCIATE YOUR BED WITH SLEEP ONLY. Use your bed only for sleep to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight.

10. LIMIT SLEEP TIME IN BED. If you do not fall asleep within 15-20 minutes of going to bed and turning out the lights, it is best to get out of bed and do another relaxing activity until you are feeling sleepy again. If anxiety about something you need to do prevents you from sleeping, it is sometimes helpful to jot down notes in a "worry" or "to do" book. Nap during the day only when needed to maintain alertness and plan on napping 20-30 minutes.

11. TURN YOUR THINKER OFF. Listen to the background sounds in the room. Notice the feel of the sheets and blanket to help turn off the constant thoughts running through your mind.