Good Night’s Sleep

Dreaming of a Good Night’s Sleep

Do you feel like you’re doing everything you can to get enough restful sleep every night—but it just isn’t working? You aren’t alone. More than half of Americans surveyed say they don’t get a good night’s sleep most nights. Having previously addressed the myriad positive effects of quality sleep on the body and mind, here are some sleep tips to consider if you’re not pleased with your Z’s.

• Unplug earlier. Exposure to bright blue light from smartphones, tablets and computers causes eye strain, inhibits melatonin production, and can push your sleep time back about twice as long as does caffeine! So, strive to unplug two hours before bedtime. If that’s not feasible, consider using an app such as f.lux or Twilight to reduce the amount of blue light that the screens emit.
• Find the right noise. Try listening to different sounds that block out other noises and help you relax. Try a white noise emitter or a fan. Or, listen to nature recordings or very soft music. Once you find a reliably relaxing sound, stick with it.
• Take a hot shower or bath. Your body will experience a drop in temperature upon emerging from warm water, signaling your body that it’s time for bed and helping you toward deeper sleep.
• Focus first on relaxing. If you find yourself feeling stressed when you can’t fall asleep, try focusing only on relaxing. Techniques such as meditation, yoga stretches and progressive muscle relaxation (tensing and releasing each muscle group) promote relaxation naturally.
• Establish a restful bedtime routine. Do the same things each night to tell your body that it's time to wind down. Find things that always help you feel relaxed, then repeat them nightly to transition into a routinely tranquil state.
• Consider melatonin. If you regularly experience sleep problems, talk with your doctor about whether use of a melatonin supplement would help. Studies show that melatonin can increase sleepiness, bring on sleep more quickly and reduce daytime fatigue.
• Have some good scents. Certain fragrances such as peppermint, lavender and chamomile can be quite calming and relaxing. Try putting a few drops of these essential oils into your bath or onto your bed linens, or diffuse them at your bedside.
• Reserve the bedroom for sleeping. Avoid electronic screens, and don’t do work or discuss weighty issues in the bedroom. These activities are too stimulating to the brain and can keep you from relaxing and falling asleep quickly.
• Keep Fido floor-bound. Sleeping with pets can interfere with your sleep. It can be better to have a little quality time with them before bed, then let them get comfortable elsewhere.