Tired of tossing and turning all night and waking up sleepy? Your bedtime habits could be to blame. According to the Centers for Disease Control and Prevention, approximately 70 million Americans suffer from chronic sleep problems. Most adults require at least 7 hours of sleep per night, but many do not meet this goal.
Try these strategies for getting to sleep and sleeping well.
Keep A Regular Sleep Schedule
Try to go to bed and rise at the same time every day, even on the weekend and when traveling. Allow yourself at least seven hours of sleep.
Create a Bedtime Routine
Wind down by relaxing with a warm bath, reading a book or listening to soothing music. This will signal to your body that it’s time for bed.
Limit Light Exposure
Be sure to limit or avoid bright lights if you intend on going to bed soon. Instead, use low lighting as you prepare for bed. At least 30 minutes before going to bed, turn off TVs and digital devices, including cell phones, computers and tablets.
Turn Your Bedroom Into a Sanctuary
Your bedroom should be designed for optimal rest and comfort. Make sure it is comfortable, dark and quiet. Clean bedding can also make a big difference in helping you fall asleep.
Don’t Eat Close to Bedtime
Eating a large meal close to going to bed can keep you awake. If you are hungry, eat a small snack. And avoid consuming alcohol before going to bed. Although a nightcap may sound relaxing, even small amounts of alcohol can disturb your sleep. It’s also wise to avoid caffeine (coffee, tea, chocolate) late in the day.