Sweet dreams Nothing is more frustrating than waking up in the morning feeling more tired than you did the night before. How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. You'll be surprised by how your quality of life improves when you learn how to sleep better. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night's rest. The key, or secret, to getting good sleep, is to experiment. What works for some might not work as well for others. It's important to find the sleep strategies that work best for you. Sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best. The following tips from the Better Sleep Council will help you optimise your sleep so you can be productive, mentally sharp, emotionally balanced and full of energy all day long. - Make sleep a priority by keeping a consistent sleep (bedtime) and wake schedule, including weekends. This will help keep your biological clock in sync. - Create a relaxing bedtime routine. Experts recommend reading a book, listening to soothing music or soaking in a hot bath. - Develop a sleep ritual by doing the same things each night just before bed. Parents often establish a routine for their kids, but it can help adults too. A routine cues the body to settle down for the night. - Wind down early in the evening so that worries and distractions don't keep you from getting a good night's sleep. - Create a restful sleep environment. Transform your bedroom into a haven of comfort. Sleep in a dark, quiet, cool room on a comfortable, supportive mattress for the best possible sleep. - Evaluate your mattress and pillow to ensure proper comfort and support. If your mattress is seven years old or older, it may be time for a new one. In general, pillows should be replaced every year. - Keep all electronics (televisions, laptops, smart-phones) and work materials out. The bedroom should be used for sleep and sex only. - If you sleep with a partner, your mattress should allow each of you enough space to move easily. - Avoid nicotine (cigarettes, tobacco products) close to bedtime. It can lead to poor sleep. - Exercise regularly, but complete workouts at least two hours before bedtime. - Finish eating at least two to three hours before bedtime. - Avoid caffeine and alcohol (coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake. - If you're sleeping as much as you need, but still find that you're sleepy during the day, you should consult your doctor to see if you might have a medical condition interfering with your sleep.
