ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Prepare For a Good Night's Sleep

Updated on March 24, 2010

Simple things you can do to improve your night's sleep.

Prepare for a good night's sleep


Are you getting enough sleep? If not, the unpleasant consequences could include reduced energy, impaired concentration, disagreeable mood, and an increased risk of accidents. But you can take steps to improve your sleep.

Top tips to get good night's sleep:

  • Develop a sleep routine
  • Don't exercise just before bedtime
  • Relax in the evening
  • Drink warm milk and avoid alcohol

You're not alone!

One study has found that at any one time, more than one in three adults report some trouble sleeping 1.

Develop a routine

Go to bed and get up at the same time each day, allowing yourself seven to eight hours' sleep per night on days or weekends off as well as on work days. Although initially you'll probably miss sleeping in, once you're regularly getting the right amount of sleep you'll probably feel better.


Don't sleep during the day

Try not to nap at other times - if you really must take a nap, limit your nap to 20-30 minutes.


Keep cool

Exercise raises the body's temperature, which leads to a corresponding fall five to six hours later. This mirrors your body's natural temperature regulation, which drops to its lowest point during sleep. Exercising in the afternoon, rather than the evening, will help your body prepare for sleep.
A slightly cooler bedroom temperature of 64° F can also contribute to a good night's sleep 3.


Be comfortable

Start the relaxation process as soon as you get home from work:
  • Take a warm bath and change into loose, comfortable clothing.
  • Spend the hour before bedtime reading, watching non-violent TV or listening to relaxing music.
  • Write down all the things you need to do the next day so that you don't lie awake thinking about them.

Eating and drinking

  • Avoid tea, coffee and cola before bedtime as they contain caffeine, a stimulant that can keep you awake.
  • Beware of alcohol. Although it may appear to help you to fall asleep, this sleep will be shallow and disturbed 3. You may also have abnormal dreams and wake up too early.
  • Milk is a great bedtime drink. It contains tryptophan, an amino acid that calms and helps you sleep.

Sleeping time

Use your bed only for sleeping - not working or watching TV. If you find yourself lying awake staring at the clock, get up, go into another room and do something relaxing (for example, reading a book) until you feel tired again. Some people find different background noises help them drop off to sleep, while others can't stand anything but silence. Experiment to see what works for you.

Sources

  1. Ohayon MM, Caulet M, Priest RG, Guilleminault C. DSM-IV and ICSD-90 insomnia symptoms and sleep dissatisfaction. British Journal of Psychiatry. 1997; 171: 382-8
  2. National Safety Council (USA). The scoop on sleep. The more you know, the  better you'll rest. 2000.
  3. Silent Partners Sleep Clinic. Insomnia: the facts.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)