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Win Back Nights of Sound Sleep
Good sleep shouldn’t be something you only dream about. You need it to stay healthy in body and mind. Sleep helps you grow new cells and repair old ones. It also may keep you emotionally balanced.
When you don’t feel rested, your own routine may be the culprit. If you have any of the following bad habits, breaking them can help you get the slumber you crave:
- Smoking. It reduces the amount of REM—or “dreaming”—sleep you get. Nicotine cravings also can wake you in the middle of the night.
- Caffeine after noon. Coffee, tea, soft drinks, chocolate, and some pain relievers contain this stimulant, which can keep you awake.
- Nightcaps. Alcohol may help you feel drowsy, but it will probably rouse you later in the night. It also robs you of REM and deep sleep.
- Not exercising. Being active 20 to 30 minutes a day can help you doze. The best time to work out is about five to six hours before you hit the sheets.
- Napping. Catnaps can confuse your body clock. When you feel the urge, distract yourself with some other activity. If you must nap, limit your siesta to 20 minutes.
- Not sticking to a set bedtime. There’s a good reason kids have bedtimes. Adults should, also, to keep their body clocks running smoothly. Plan yours so you get seven to eight hours a night, the best amount for most people.
- Allowing distractions to upset your slumber. A room that’s too hot, cold, bright, or stuffy can interfere with your sleep. Make your bedroom comfortable. For example, “white noise” from radio static, a fan, or an air conditioner can help block noise.
- Watching the clock. This can make you anxious, not groggy. Set your alarm and hide the clock face.
- Sleeping in on the weekends. No wonder it’s so hard to get up on Monday mornings. Sleeping in resets your body clock for a later wake-up time. Try to keep the same wake-up time each day.
Does your mind run wild when you hit the sack? If so, keeping a diary on your nightstand to write your worries down may help.
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