Bonnie Berk - 10 Simple Ways to Improve Your Sleep

10 Simple Ways to Improve Your Sleep
By Bonnie Berk, RN, MS, RYT

Do you have trouble falling asleep?

Do you frequently wake up throughout the night only to feel tired the next morning?

Sleep is extremely important for your health. Studies show that lack of sleep lowers immune function and depletes energy stores.

Sleep deprivation and sleep disorders are estimated to cost Americans over $100 billion in lost productivity, medical expenses, sick leave as well as property and environmental damage (National Sleep Foundation).

“We must be the change we wish to see in the world.” - Gandhi

The following strategies will help give your body the rest it needs.

1. Exercise regularly – In general, regular aerobic exercise like walking, running, swimming and bicycling at least 30 minutes a day will make it easier to fall asleep, provided you exercise at least 3 hours before bedtime.

2. Avoid eating after dinner – Eating or drinking too much may make you uncomfortable. Also, spicy foods may cause heartburn and discomfort during the night. Finish eating at least 2-3 hours before you go to sleep.

3. Avoid drinking alcohol close to bedtime – Even though alcohol is a depressant, drinking alcohol can cause less restful sleep.

4. Get into a routine – We have a “circadian rhythm” in our bodies that helps to regulate the sleep/wake cycle. Try to keep both sleep and wake time regular, even on the weekends, to strengthen the circadian function.

5. Breathe – When settling down to go to sleep, spend a few minutes noticing your breath and then try to breathe deeply and slowly. Breathing exercises help to relax the mind and body and prepare for rest.

6. Block out distractions – Keep your sleeping environment, cool, dark and quiet. If there are extraneous noises that you can not control, put on an ocean CD or calming music to help you relax. The sound of a small water fountain can also be soothing. Use darker shades on your windows if light from outside affects your ability to sleep.

7. Decrease caffeine consumption – Caffeine is a stimulant which may keep up awake. Caffeine products include coffee, chocolate, tea and colas and stay in the body about 3-5 hours.

8. Turn off the news – That’s right. The news is bad for your health and especially your sleep. Stressful events can interfere with your ability to fall asleep and sleep well.

9. Invest in a comfortable mattress and pillow – Most good quality mattresses last about 9-10 years. Make sure your mattress is comfortable and gives your body the support it needs. Mattresses should be turned every 6 months to avoid getting saggy. Choose bedding that is free from allergens.

10. Surround yourself with beauty – Keep your bedroom neat and clean. Flowers on your bureau tend to add a nice touch. Pictures and decorations should evoke feelings of peace, calm and happiness.

If you continue to have sleep problems, discuss with your health care provider. There may be an underlying problem.