Better Sleep Month

May is better sleep month! In celebration(?) of better sleep month here are some tips on how to get a better night's sleep.

1-Keep to a regular schedule.
Your body gets used to when you go to bed and when you get up, and this helps you to feel more rested. When you disrupt this cycle it is difficult to fall asleep and/or wake up. Go to bed and wake up at the same time every day to avoid this.

2-Put yourself at ease before bed.
Relaxing activities before bed prepare your body for sleep. Try reading, taking a bath, even meditation before going to bed. Incorporate whatever you do to relax into your bedtime ritual.

3-Get your daily exercise.
We all know the benefits of a daily exercise routine. Did you know that it can also help you to sleep better? Try to get at least 20-30 minutes a day, at least 5-6 hours before bedtime. Exercise too close to bedtime can actually interfere with the sleep cycle.

4-Avoid caffeine, nicotine, and alcohol.
Obviously, caffeine is a stimulant and keeps you awake, interfering with the sleep cycle. If you are having serious problems sleeping, I recommend avoiding all caffeine. If you do consume caffeine, try to keep it in the morning, not before bedtime. Remember that caffeine is found not only in coffee, but in chocolate, soft drinks, teas, diet pills, and some pain killers. Nicotine should be avoided because it results in nicotine withdrawal, leading to waking early. Alcohol robs you of the deep sleep cycle, which is the most beneficial cycle of sleep.

5-If you can't sleep, get up!
Don't just lie there. Get up and do something else which is relaxing. Reading, watching TV, listening to music for a short period of time will help to relax you and get you to fall asleep. Anxiety about not being able to fall asleep can lead to tension which makes it harder and harder to fall asleep.

6-Don't wake up to darkness.
Bright morning light helps to reset the body's internal biological clock. If you cannot wake up to natural sunlight, wake up to bright artificial light to help with this (keep in mind that natural sunlight is better).

7-Control your environment.
Keep your room a comfortable temperature. Extreme temperatures can cause you to wake too soon, or delay falling asleep. Control background noise. Lots of background noise can interfere with falling asleep. If you cannot control background noise, find a source of white noise , such as a fan or ocean waves CD that can cover it (however, silence is best). Sleep in the dark. Sleeping in a lit room can cause delay in falling asleep and rising too early.

If you do not necessarily have any sleeping problems, try these for an even more satisfying sleep experience. If you do have sleep problems, try these and see if they resolve it. If these suggestions do not help, make an appointment to see your doctor to discuss your issue. You may have a problem if you have trouble falling asleep night after night or if you always feel tired. There are many things that may be interfering with your sleep, and diagnosing the problem is sometimes the only was to resolve it.