Sleep is under-rated as being extremely important to good health. But good sleep habits can require much more than just setting your alarm a few hours later.

Make new habits for sleeping rather than simply breaking old ones, if you have trouble sleeping. You may want to start by keeping a sleep diary to help you understand your sleep patterns and habits.  This can also hepp you remember dreams, if that interests you.

Follow these simple sleep guidelines to help you sleep better.

Keep regular hours.

• Establish a regular sleep and wake up time each day, including weekends.
• If you feel that you should nap, keep it short. Nap for 15 to 30 minutes early in the afternoon.

Do not go to bed too full or too hungry.

• If you eat a heavy meal before bedtime, your stomach has several hours of work to do. If you must eat late, eat light.
• It also can be hard to sleep if your stomach is empty. If you are dieting, have a low calorie snack before bedtime.Exercise each day but not right before bedtime.

• Heavy exercise in the late evening increases your breathing and heart rate. This interferes with relaxation.

• Schedule work-outs for earlier in the day. A leisurely walk before bed is okay. Try gentle exercises like stretching, meditation, or yoga to help you relax at night.

Develop a bedtime routine.

• Set up a routine so your body knows it is time to go to sleep. For example, watch a TV show then read for 10 minutes, brush your teeth and go to bed.  However, the glare of the TV screen or a mobile phone alerts your brain that it is daytime and therefore, you should not sleep.  Allow at least 15 minutes of time away from those bright screens before trying to actually sleep.

Keep your bed as a place to sleep or have sex.

• Do not eat, write, watch TV or talk on the phone in bed.
• Keep the bedroom dark, quiet and a little cool to help you sleep.
• Do not go to bed unless you are sleepy. If you do not fall asleep after 15 to 20 minutes, get up and go to another room and do something to relax. When you feel sleepy, go back to bed.

Slow yourself down toward the end of your day.

• Do not engage in work or household chores right before bedtime. Put your duties aside at least an hour before bedtime and perform soothing, quiet activities that will help you relax.
• Try a warm bath.

Cut down on cigarettes and caffeine.

• Stimulants may affect your nerves for hours into the night.
• Also avoid sugary, high carbohydrate food and drink at bedtime.

Do not drink alcohol after dinner.

• Drinking in the late evening may help you go to sleep. However, as the alcohol wears off, you may become restless and wake up early.  Also, alcohol-induced sleep is not healthy, refreshing sleep.

If after following these guidelines you still struggle with getting a full night’s sleep, talk to your doctor. Your doctor can recommend treatment options that are best for you.

Source: healthinfotranslations.org