Ten Ways to Better Sleep

 By Stacy Mosel

Sleep is a vital component of good physical and mental health, yet according to a 2008 poll by the National Sleep Foundation, many adults do not get enough sleep. Most people require at least seven or eight hours of sleep every night. If you're not getting enough sleep, it could be due to poor sleep habits. It's also possible that you have insomnia or sleep apnea. You should consult your doctor to discuss treatment options if you suspect that you have a sleep disorder.

Avoid Caffeine

If you're having difficulty falling asleep, caffeinated beverages, such as coffee, tea and soft drinks, or foods, such as chocolate, may be the culprit. Caffeine is a stimulant that can keep you awake, and it may stay in your system for several hours. Try to avoid consuming products containing caffeine for at least three or four hours before bedtime.

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Establish a Regular Bedtime

According to the NSF, it's important to maintain a regular bedtime, even on the weekends. Your body needs a proper balance between sleep time and awake time. If you change your bedtime by even a few hours, you could disrupt your circadian clock--your body's natural inner time-keeping mechanism that regulates many biological processes, including sleep.

Avoid Alcohol

Avoid alcohol right before bedtime. You may think that a glass of wine or beer will help you to fall asleep. However, according to the National Association for Alcohol Abuse and Alcoholism, drinking alcoholic beverages before bedtime can disrupt normal sleep patterns, causing an interruption of the rapid eye movement, or REM, phase of sleep, leading to increased feelings of fatigue.

Don't Smoke

Although you may think smoking causes you to feel relaxed, nicotine is actually a stimulant that will make it harder to fall asleep. According to the NSF, smokers experience nicotine withdrawal symptoms when they go to sleep which may contribute to difficulty sleeping.

Exercise

Get regular exercise, but make sure you don't do it right before bedtime. Exercise on a regular basis can lead to an increased quality of sleep. According to the NSF, you should finish your workout at least three hours before bedtime.

Get the Proper Mattress

Having the right mattress can make a crucial difference in your quality of sleep. Most mattresses last between nine and ten years, so if your mattress is beginning to show signs of wear and tear, it may be time to consider purchasing a new one.

Use the Bed for Sleeping

Don't use your bedroom to read or watch TV. It's important that you use your bedroom only for sleeping and sex, according to the NSF. Don't keep electronic devices in your bedroom if they are not absolutely necessary, and keep anything related to work in a separate room.

Don't Eat or Drink Before Bedtime

According to the Mayo Clinic, eating or drinking too much right before bedtime can cause you to have to wake up frequently to make trips to the toilet. You should eat your last meal at least two hours prior to going to bed.

Avoid Taking Naps

Daytime naps can make it difficult for you to fall asleep at night. If you must take a nap, try to limit it to a 30-minute snooze during afternoon hours.

Establish a Bedtime Routine

Having a regular bedtime routine can help your body to transition from awake time to sleep time. Do something relaxing to unwind from the day's events. Take a warm bath with some lavender essential oil or listen to some soothing music.