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The Secret to Getting a Good Night’s Sleep

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In addition to using a pillow that properly cradles the neck and keeps the spine straight, here are some other tips from The National Sleep Foundation that will help you get a quality night’s sleep:

* Go to bed and wake up the same time each day. Having a sleep routine can help train your body to know when it is time for sleep.

* Don’t lie in bed awake for more than 20 minutes. Get up and go read, watch TV or listen to music, until you feel sleepy. The anxiety of being unable to fall asleep can actually contribute to insomnia.

* Exercise early in the day. Working out to close to bedtime causes wakefulness.

* Avoid caffeine, nicotine and alcohol before bed. Caffeine and nicotine are stimulants and can make falling asleep difficult. Alcohol affects REM and deep sleep.

* Create a sleep sanctuary. Your bedroom should be quiet, dark and cool and should not be used for working, eating or watching TV in bed.

* Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.

If after taking all these steps, you continue to have trouble sleeping, the solution may be as simple as switching to a proper orthopedic pillow as Craig Mell did. Dr. Schmidt says identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night’s sleep.

Source: ARA Content

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May 15, 2008 | Category: Health & Wellness 

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