Five Tips for Better Sleep

Set a Routine: While some people advocate going to sleep when you feel tired, in reality, it is the setting of a sleep routine that will actually help. Better sleeping habits include sleeping and waking up at the same time every day, even on the weekends. For those struggling to sleep, a schedule helps reinforce your body's sleep-wake cycle, and makes falling asleep easier. A better sleeping pattern is to sleep only in the nights. However, if you can't do without your afternoon siesta, limit it to half-hour during mid afternoon.

Wind Down: It is important to get yourself ready to sleep before you actually go to bed. Activities that help calm you are the ones you should be doing before going to bed. They include listening to soothing music, drinking a glass of warm milk or taking a warm bath or shower and dimming the lights. Reading helps some people fall asleep so you can try it. Watching TV is not a good idea, as it has the opposite effect of winding down. Here is some information about ways to fall asleep.

Bedroom Environment: One of the ways to get better sleep is to create an environment in your bedroom that is conducive to sleeping. Start by making the bedroom dark whenever you sleep and and try to reduce all kinds of noise. Also maintain the temperature and air circulation at a level you are comfortable in. If you need earplugs, blackout curtains and eye covers to achieve this, so be it. Also make sure that your bed has enough room to allow you to take a better sleeping position, and that your pillows and mattress are comfortable.

Stress Control: For many people, it is worry and anxiety that keeps them up at night. Finding an effective way to deal with stress, worry and anger will help you in getting better sleep. Realize that there is no point in worrying about things that are out of your control, and find a way to let go of anger and resentment.

Food & Drink While incorporating better sleeping methods, try to ensure that your last meal of the day is had at least two hours before sleeping. For those prone to heartburn, avoid spicy or fatty foods. Contrary to popular belief, alcohol reduces your sleep quality, and wakes you up later in the night, so skip the nightcap. Other stimulants, such as caffeine and nicotine, can keep you awake. One is advised to not have caffeine for eight hours before bedtime. Apart from these, if you drink too much of fluids before you go to bed, you are likely to wake up at night to use the toilet.