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If too many of your nights are spent tossing and turning, you are simply not getting the rest you need to be productive and content during the day. Most adults need to get 7 to 8 hours of sleep each and every night to function at optimum levels, yet few seem to make the quality of their sleep a high priority. Part of the problem probably lies in your bedtime habits, and the type of bed you sleep on may be an issue as well. Here are a few tips to help you get a better night's sleep and feel better all day long.
-- Lay off the caffeine: If you must have a cup of coffee after dinner, make it a decaf. Similarly, you should avoid colas and hot chocolate. Although having a nice hot mug of hot chocolate or Irish coffee in front of the fire may seem like a nice way to relax and get ready for sleep, it is actually having the opposite effect: you will have a harder time falling asleep and you may have to get up to go to the bathroom in the middle of the night.
-- The bed is for sleeping: Too many people make the mistake of enjoying other activities such as eating, watching TV, playing games, and reading in bed instead of using it for what it is intended: sleeping. We are creatures of habit and our mind plays tricks on us: if we begin to associate bedtime with entertainment, we will have a harder time getting to sleep when our heads hit the pillow. Set the bedroom aside for sleeping, and confine the entertainment to other rooms. Give yourself a time limit for falling asleep: 30 minutes is a good guideline; if you haven't fallen asleep after 30 minutes, get up and putter around the house a bit till you feel sleepy enough to try it again.
-- If you suspect that outside noises are keeping you awake, try using a white noise machine in your bedroom to relax you and eliminate some of the irritating noises. Such a machine does not cost much and it may give you the "quiet" you need to fall asleep faster.
-- Reassess your bed: If you toss and turn, you may simply need a more comfortable bed. Flat beds are not for everyone: you may need an adjustable bed that will elevate your head to a comfortable level or that will relieve pressure on certain parts of your body. Try out different beds that are on the market and see if an adjustable bed is right for you.
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