Tips for Getting Better Sleep

Here's some tips to sleep better tonight:

1.     Have a bedtime ritual:

a.  Self-care:  teeth, bath, hair, etc.

b.  Relaxation:  warm bath, quiet music, gratitude list, tea,…

2.    Go to bed and get up at the same time every night/morning.

3.    Make a comfortable sleep area:

a.  Mattress less than 10 years old

b.  Consider darkening shades to prevent light

c.  Consider earplugs or white noise machines

d.  Pillows to support lower back and neck

What encourages sleep

1.    Daily exercise (esp. aerobic).

2.    Making relaxation a habit (e.g. meditation, neuromuscular relaxation, yoga, mindfulness, spiritual practices, etc.)

3.    Healthy encouraging relationships.

4.    Processing (vs. ignoring) stress (therapy, talk to friend, worry list, setting smaller goals, decreasing expectations, etc.).

5.    Some foods:  warm milk,* bananas, almonds, cherries (only natural source of melatonin), oatmeal,* small portion of protein (cheese, cottage cheese, meat, hard boiled egg), and some herbal teas.*   (*Remember to avoid high sugar additives.)

Things to Avoid:

1.     Exercise and heavy eating right before bed (esp. high fat meals).

2.     Naps more than 20 minutes in the afternoon.

3.     Looking at electronic screens before bed.

4.     Stress and arguments, especially before bed.

5.     Alcohol, caffeine, sugar, and nicotine within 3-5 hours of bedtime.

6.     Using bed for other things (reading, chatting, working, TV, …)

7.     Suspenseful books, shows, etc. that are hard to stop.

8.     Turning the light on when you get up for the bathroom, kids,…

9.     Staying in bed and worrying that you aren’t sleeping.

10. Distractions (e.g. pets, kids, snoring, neighborhood noise…).