10 Tips to Get a Good Night’s Sleep

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June 18, 2013

There are days we could all use tips to get a good night’s sleep.  While I generally don’t have a problem drifting off to sleep at night, I do tend to wake up frequently. This results in only about five or six hours of sleep a night.  I know that isn’t enough.  Research shows that most people need at least seven to eight hours of sleep each night. Not getting enough sleep can not only make you grumpy, it can have an impact on your physical and mental health as well. A number of health concerns have been linked to not getting enough sleep including Type 2 Diabetes and breast cancer.

I hope these tips to get a good night’s sleep help you get to seven to eight hours a little easier.

10 Tips to Get a Good Night’s Sleep

  1. Use a schedule.  Try to wake up and go to bed at the same time every day. Your body will begin to get used to a rhythm, which will make it easier to sleep consistently. Weekends too!
  2. Indulge in a bath or shower. Soak your worries away and soothe tired muscles by indulging in a hot bath or shower before bed.  A lavender scented body wash or scrub will help with relaxation as well.
  3. Stop the caffeine.  Enjoy caffeinated beverages early in the day to avoid having the caffeine keep you awake at night.
  4. Get comfortable. Draw the curtains. Turn off the music.  Make sure the room temperature is comfortable.  Fluff your pillow.  Do whatever you need to do to make your bedroom a relaxing oasis.
  5. Avoid drinking before bedtime.  Avoid having too many things to drink right before bed. Waking up to use the bathroom can disrupt your night’s sleep.
  6. Relax. If stress is a factor in keeping you awake, work on relaxation techniques and ways to reduce stress.  Do a few deep breathing exercises and visualize a peaceful place to help you drift off to sleep.
  7. Go to sleep early enough. One of the things I struggle with is not “working just a few more hours” after dinner. If I need to wake up at 6:00 AM, I need to be in bed by 10:00 PM to get 8 hours of sleep.
  8. Exercise. Studies have shown that doing 30 minutes of exercise each day will help you sleep better.
  9. Avoid napping.  Avoid taking naps during the day to ensure that you sleep at night.
  10. See a doctor. If these suggestions don’t help you get a full night’s sleep, see a doctor for underlying causes of poor sleep patterns.

Do you have any suggestions for getting a good night’s sleep? Do you get seven or eight hours each night?

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