Daylight Hours
1. Engage in more exercise or physical activity
Being active is one of the keys to getting a good night’s sleep. Consult your health care provider prior to engaging in any vigorous exercise – rather aim to get some moderate exercise on a regular basis (about 150 minutes per week is ideal). A physical therapist can offer excellent advice for exercise that meets your individual needs.
2. Let the Light Shine In
Sunlight helps your body synthesize vitamin D – and a lack of this vital vitamin can cause sleep disruptions. Spend some time in the sun each day.
3. Eliminate Long Naps
If you have to nap, cut down on the frequency and keep each nap to around 20 minutes.
4. Avoid Smoking.
If you are a smoker consider quitting – and if you do smoke then avoid it in the period two or three hours prior to getting into bed.
5. Limit Alcohol Consumption
Keep your alcohol consumption well within the recommended daily limits (you can find out more on the Internet).
6. Cut out the post Lunch Caffeine
Caffeine acts as a stimulant – it may keep you alert, but it also leads to feelings of restlessness. It also acts as a diuretic that causes you to get up during the night to urinate.
Prior to Bed
7. Make sure that you get enough Sleep.
You should be getting seven or more hours of sleep per night so make sure that your bedtime allows for this. Consider investing in a new mattress. This research on Novafoam mattresses suggests that they can help you to get great restful sleep.
8. Stick to a Schedule
Make every effort to wake up and get to bed at the same time each day and night.
9. Temperature makes a Difference
National Sleep Foundation research has indicated that plus or minus 65 degrees is the ideal temperature for a good night’s sleep. However, make sure that the temperature suits your unique requirements. Also, ensure that you have blankets and covers at hand for those colder evenings.
10. Develop a Relaxing Routine
Try tactics such as dimming the lights an hour before bed and avoiding the use of technology. Exposure to the blue light emitted by devices can make it much harder to fall asleep. Meditation or listening to gentle music (or ‘white noise’) can help you drift off.
It is worth noting that there are medications that can disrupt sleep patterns. Ask your doctor or pharmacist about the medications you have been prescribed and how taking them at certain times can help you enjoy a good night’s rest – and optimize focus while awake.
