According to the National Institutes of Health, approximately 70 million people in the United States are affected, with women suffering from lack of sleep more often then men and with increasing frequency as they age. If you have difficulty with your sleep for any reason, here are some tips that may help you get a better night’s sleep.
1. Try to have a standard relaxing bedtime routine and keep regular sleep times. It’s best to hit the pillow around 10:30. It’s important to follow your circadian rhythm it will help you with physical and psychological repair. Make sure your bedroom is dark, cool and quiet and that your pillows, sleep surface and coverings provide you with comfort.
Light = Sunshine = Cortisol release = Daytime activities
2. Exercise regularly, but finish your workout at least three hours before bedtime.
3. Avoid foods and drinks high in caffeine (coffee, colas and tea) for a least eight hours prior to bedtime, and avoid alcohol for a few hours before bedtime. Caffeine and alcohol disturb sleep.
4. Use your bedroom only for sleep and intimacy; if you do this, you will strengthen the association between bed and sleep. It is best to remove work materials, computers and televisions from the sleep environment.