To Sleep. Perchance to Dream.
We recently got our preschooler to sleep through the night… thank goodness. And while I do get better sleep now, there are tricks so you can maximize your sleep, too.
Exercise
Oh boy, this is a big one! The National Sleep Foundation found vigorous exercisers reported they slept twice as well as non-exercisers.
Create a sleep-friendly environment
If you sleep with the television on, stop it!
You need a dark, quiet room for the best sleep.
Also, cool down the room for better sleep.
Manage Medical Issues
Problems like sleep apnea and allergies can really get in the way of one’s sleep.
If you can’t breathe, you can’t sleep well!
If your significant other tells you your snoring keeps them awake at night, it’s time to figure out why you’re snoring.
To learn more about sleep apnea, click here.
Have a regular sleep/wake-up schedule
Go to sleep and wake up at the same time every day.
This will help your body regulate itself and fall asleep faster.
Use bright light to regulate your body
Avoid bright lights (including smartphones and television) to help you go to sleep at night. In the morning, open the curtains to use the sunshine to get you moving.
Don’t wait for sleep
If you can’t sleep, go into another room and do something relaxing until you feel tired.
Otherwise, you may just lie there feeling frustrated, which won’t help you fall asleep.
Don’t drink before bedtime
That beer before bed could affect your sleep.
Pay attention to the alcohol you consume in the evening.
Get a comfortable mattress and pillows
If your mattress is lumpy or just plain old, it’s time to get new ones.
If your pillows are flattened from years of use, it’s time to get new ones.
Even if you do all of the tricks above, if you are sleeping on an uncomfortable mattress or pillows, you’re robbing yourself of good, productive sleep.
Just how much sleep should you be getting every night?
According to the National Sleep Foundation:
- Preschoolers ages 3-5 years old need 11-13 hours of sleep per night
- School-aged children ages 5-10 years old need 10-11 hours of sleep per night
- Preteens and teens ages 10-17 need 8.5-9.25 hours of sleep per night
- Adults need 7-9 hours of sleep per night
I would love a good night’s sleep. I haven’t had one in a long time.
Rachel, Let me know if you try any of these tricks. Just implementing one can start to make a big difference. My big change was turning off the electronics at night. Boy do they keep me awake!
Great tips!
I need to learn to work on a lot of these because I don’t do half of these and I have such problems falling asleep especially when my Hubby is gone all week.
Jennifer — It can become a terrible cycle. Just try to change one thing at a time. It could make a world of difference for you.
Exercise is probably my number one tip to anyone who is looking for better sleep. My second tip is not eating close to bed time! Feeling full will keep you awake!
Gigi, When I don’t exercise I definitely don’t sleep as well. Even just a good walk can make such a huge difference.