Tips for a Good Night’s Sleep

by | Jul 18, 2009

Getting a good night’s sleep can be easier than you think, if you just keep in mind some of these helpful tips. Remember, sleep is supposed to be relaxing and helps to renew your body every night. Do not make sleep a competition or skimp for too long (longer than a few days) on getting a good night’s sleep of at least 8 hours per day. Everybody has trouble sleeping from time to time, so don’t worry if you’re having a stretch of having trouble sleeping. Try these tips to help return to a restful, natural sleep.

Set a schedule and keep a regular sleep schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.

Exercise: Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.

Avoid caffeine, nicotine, and alcohol: Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep. Avoid all of these things at least 6 to 8 hours before sleeping if you want a good night’s sleep. Also, try to avoid eating any kind of large meal within two hours of bedtime.

Have a relaxing bedtime ritual: A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

Sleep until sunlight: If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.

Don’t lie in bed awake: If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia. Return to bed when you begin feeling sleepy, and try to avoid sleeping in locations other than your bed.

Control your room environment and temperature: Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep. Ensure a dark, quiet environment whenever possible. Try to avoid going to sleep with the television or radio on, because it can be a bad habit that leads to the need to have the TV or radio on every time you try and sleep.

MARRIAGE COUNSELING

marriage counseling near me

RELATIONSHIP COUNSELING

the best relationship counseling counseling near me orange ocunty

DIVORCE COUNSELING

remarkable divorce counseling in orange county

DEPRESSION COUNSELING

anxiety depression counseling in orange county marriage relationships couples

If you’re seeking compassionate guidance and professional support to navigate life’s challenges, Nancy’s Counseling Corner is here for you. Our dedicated counseling services are designed to provide personalized care that addresses your unique needs and goals. Whether you’re dealing with stress, anxiety, relationship issues, or seeking personal growth, Nancy is committed to helping you find your path to wellness.

Explore the range of services offered at Nancy’s Counseling Corner by viewing her counseling services. We provide individual therapy, couples counseling, family therapy, and specialized sessions tailored to your specific circumstances.

Our approach is centered on creating a safe, confidential, and nurturing environment where you can feel comfortable to open up and work towards positive change.

To schedule an appointment or to learn more about how counseling can benefit you, contact us today. You can reach Nancy directly through email at info@nancyscounselingcorner.com or call us at +1(949) 510-9423. We’re here to support you on your journey to a happier, healthier life.

Remember, taking the first step towards healing is sometimes the most challenging part, but you don’t have to do it alone.

Nancy’s Counseling Corner is here to walk alongside you every step of the way. Let us help you start your journey to recovery and personal growth today.