How to Get a Sound Night's Sleep
- 1). Ask yourself how old your current mattress is. If the mattress and box springs are coming up on seven years, it's time to replace them. Even if it's not that old, do a visual inspection of your bed to determine whether the lumps, sags or squeaky springs are responsible for any discomfort that is keeping you awake.
- 2). Invest in dark blinds, shades or heavy curtains, especially if your bedroom window faces a brightly lit street or a neon sign.
- 3). Adjust your bedroom thermostat to a lower temperature. If your body gets cold during the night, a lightweight blanket will be more favorable in promoting a good night's sleep than turning up the heat.
- 4). Remove distractions from your bedroom, including the television and the computer. If your brain associates the room with other activities besides sleeping and being intimate with your partner, it's going to be that much harder to mentally turn everything off at bedtime.
- 5). Determine how many hours of sleep you need each night in order to wake up rested and refreshed. Too much sleep is just as dangerous as too little sleep and results in lethargy and a lack of focus that could jeopardize your health and safety.
- 6). Establish a regular bedtime routine. This not only means going to bed and getting up at exactly the same time every day (even on weekends) but also engaging in relaxing bedtime rituals that your brain can be trained to associate with impending shut-eye. Suggested activities include meditation, light reading (no scary thrillers), light stretching exercises, a warm soak in the tub, a massage by your partner, or an evening walk around the block.
- 7). Watch what you eat and drink during the three hours preceding bedtime. Alcohol, caffeine, sweets and heavy or spicy meals will stimulate your system rather than relax it.
- 8). Put on a CD of soft instrumental music or a tape of soothing nature sounds, such as rain or the ocean surf.
- 9). Resist the urge to keep hitting the snooze bar multiple times. Being repeatedly awakened every 10 minutes will make you even more exhausted than if you simply got up the first time the alarm went off.
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