Sleeping Tips

• Make an effort to go to bed and get up at the same time every day, even on weekends. Allow enough time for sleep so that you wake naturally and aren’t sleepy during the day or evening. Sleep only as much as you need to feel rested.
• Sleep on a quality, supportive mattress. You're less likely to get deep, restful sleep on a bed that's too small, too soft, too hard or too old. A good mattress supports your back and allows it to rest and rejuvenate during sleep. Experts recommend mattresses that offer superior support but aren’t too hard to feel comfortable.
• Create a sleep-friendly environment that is cool, dark, quiet and includes a comfortable bed. Don’t use your bedroom for an office. Leave your troubles and worries in another room.

Before Bedtime

• Refrain from exercise at least 4 hours before bedtime so it will not interfere with your sleep. Some people try to tire themselves out by exercising close to bedtime. This tactic can backfire, since exercise actually stimulates the body by speeding up heart rate and metabolism. There’s a positive flip side: Exercising on a regular basis (during the day, ideally) may help you sleep well at night.

• Develop relaxing sleep rituals, such as reading or taking a bath before bed. This will help give your body cues that it is time to slow down and sleep.
• Stay away from stimulants such as caffeine and nicotine at least 4-6 hours before bed. Alcohol should also be avoided as it will fragment sleep.
• Don't go to bed too full or hungry. A large meal late at night forces your digestive system to work overtime. In contrast, a rumbling stomach and hunger pangs will interfere with your ability to settle down and sleep through the night.

Why Sleep Is Important

• You need good sleep so that you can function well—both mentally and physically—during your waking hours. Good sleep can enable you to be more productive, make sound judgments, and be more alert.
• During sleep, the body secretes a hormone that repairs and regenerates tissue throughout the body. Sleep may also be instrumental in reinforcing our memories and, some experts believe, essential to processing complex emotions.
• Lack of sleep can cause a variety of serious consequences ranging from poor work performance to relationship troubles to increases in mortality rates. According to recent reports, 93 million Americans are chronically sleep deprived. In other words, 93 million Americans are not getting enough sleep to be fully alert, mentally sharp, creative and energetic throughout the day.

• Back to Five Steps to Perfect Sleep