Have trouble sleeping at night? Do you feel tired and irritable during the day? Below you will find tips to help you ensure restful sleep.
Keep a regular sleep schedule - This will help your sleep wake cycle adjust and stay regular
Create a pre-sleep ritual - A pre-sleep ritual may help to clear your mind of the day’s stresses before bedtime and help you prepare for sleep. Start turning down the lights 30 minutes before sleep. A warm bath or shower is great for sleep as well.
Create a comfortable sleep environment – Make sure your room is cool, comfortable, dark and quiet. An optimal room temperature is 68 degrees Fahrenheit. Use an eye mask to eliminate light. and use ear plugs or white noise machines to keep unwanted noise from waking you up.
Mattress selection matters – Be sure to choose a mattress that provides the proper support for your body type. The old notion that a firm mattress is supportive has been proven false. Each of our body types are unique so the support should match what we need. A mattress should allow for proper ventilation so it can dissipate body heat during the night.
Make room for your partner – If you sleep with a partner, make sure there is enough room on your mattress for both to move freely. Research has shown that the larger the mattress couples sleep on, the better they will sleep together.
Avoid noise from TV or computers – Turn off TV’s and computers prior to sleep. Don’t fall asleep with TV on. It is better to not have a TV in the bedroom. Light will decrease the amount of melatonin we produce which is necessary for proper sleep. Lower levels of melatonin have been shown to increase the risk of cancer in men and women.
Cut caffeine intake – The effects of caffeine can take up to as much as eight hours to wear off.
Do not drink alcohol before bedtime – Alcohol will decrease the amount of time it takes you to fall asleep but it will decrease the quality of your sleep during the night.
Don’t force sleep – do mundane activities in dim or no light until you are sleepy.
Don’t exercise less than three to four hours before bedtime – the increase in core body temperature from your work out will keep you awake.
Your child’s sleep is vital to their growth and development. If your child has trouble sleeping at night, try the following sleep tips.
Develop regular bedtime schedules – This will help ensure their sleep schedule stays on track. It will also help them fall asleep more easily at night.
Children should sleep in the same sleeping environment every night – Create a sleeping environment that is dark, cool and quiet.
Keep TVs and computers out of your child’s room – TVs, computers and other electronics can distract your child from falling asleep at night and decrease quality of sleep by reducing melatonin production. Research has also shown that children with electronics in their bedroom have decrease test scores, higher rates of depression and lower abilities to concentrate. Electronics include cell phones which most children have with them at night.
Create a wind down time – The hour before your child’s bedtime should be quiet and relaxing without any high energy activities. Warm baths are great for sleep.
Exercise – Your child should regularly exercise and spend time outside every day.