Tips for a Good Night's Sleep - Mature Health Center

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Apr 4, 2017

Tips for a Good Night's Sleep

At day’s end, though you may feel exhausted, have you ever wondered why you can’t seem to fall asleep at night? In part, that’s because sleeping isn’t all about sleeping.

You may not realize it, but healthy sleep patterns have a lot to do with how you live your life while you’re awake.

Activity level, nutrition, sleeping environment, emotional state, and bedtime routine all play a part in how well you sleep. If you’re longing for restful sleep, try the methods healthy sleepers regularly practice. Here are five methods used by healthy sleepers.

Keep moving during the day

Alternating “seat work” with “feet work” can help contribute to better sleep patterns. If you engage in predominantly sedentary activity, set your timer. Once your timer goes off, take a moment to stretch, take a brief walk, or do some physical labor.

Eat healthy

What you eat matters. Be sure to consume more fruits, vegetables, dairy, whole grains, and low-fat meats. Eating too many sugars and processed foods can disrupt your sleep.

Set up a pleasant sleep environment

Buy a comfortable bed and a good pillow. Occasionally splurge on new pajamas, bedding, or bedroom décor. Keep your bedroom your bedroom, not an office or TV room. Be sure it’s cool, clean and quiet.

Develop a relaxing nightly routine

Go to bed and get up at the same time each day. Turn off your TV and computer at least an hour before bedtime. Take a hot fragrant bubble bath, read (not thrillers), or listen to soft music. Have a light snack a couple of hours before bedtime, and avoid high-calorie foods and caffeinated beverages.

Drift to sleep counting blessings instead of sheep

Consciously relax each body part while imagining a lovely place. Don’t go to bed angry, take the time to clear the air and apologize if necessary. Don’t feel guilty, but ask forgiveness. Don’t worry, but meditate or pray.