How To Get Better SleepIn an increasingly hectic world, sleep rarely gets enough attention. Yet, adequate sleep is essential to achieve and maintain good health. The following principles provide an outline for getting better sleep. Reaping sleep’s healthy rewards with a better night’s sleep.
1) Make Sleep a Priority – Throughout the night, your body cycles between deep sleep and REM sleep. This delicate balance repairs your body and mind, aiding in fat metabolism and muscle rebuilding. Any interruption in this cycle is highly detrimental to overall health. Set aside a healthy 7-9 hours to sleep each night. Better sleep makes for a healthier life. (See Sleep Introduction: Good Sleep Is Essential)
2) Exercise and Eat Healthy – Moderate exercise (a MINIMUM of 150 minutes each week of moderate aerobic activity PLUS muscle strengthening activities that include all muscle groups on at least two days a week1) reduces stress and anxiety, allowing you to fall asleep easier and get better sleep throughout the night. Healthy eating and exercising decrease your chances of developing health problems that negatively affect sleep. (See our Exercise and Nutrition section for details on optimizing your programs)
3) Create A Room That is Dark, Quiet, Comfortable, and Cool – Evaluate your mattress and pillows for proper support and comfort. If they are saggy and unsupportive, get new ones. Your bed should be comfortably supportive. Consider trying a sleep mask to eliminate any excess light; consider earplugs to eliminate any excess noise. Additionally, think about programming your thermostat to decrease the temperature at night. Cool environments better prepare your body for sleep.
4) Create Good Sleep Habits –
- Go to bed and wake up at the same time each day.
- Keep work materials, computers, and television out of the bedroom. The bedroom should be for sleep and sex only.
- Create a relaxing pre-sleep routine devoid of stresses from today and plans for tomorrow.
- Get out of bed if you can’t sleep. Do not let the bed become a place of frustration. If you can’t fall asleep in 30 minutes, get up, read, and return to bed when tired.
5) Avoid Sleep Saboteurs –
- Avoid alcohol within 3-4 hours of bedtime. (See Sleep and Alcohol)
- Limit caffeine and nicotine.
- Do not drink too much liquid or you will be up all night peeing it out.
- Avoid spicy foods if you get heartburn.
Lastly, if you have health issues like sleep apnea or chest pains or anxiety, seek help and treat the underlying problem. Treatments are available, and treating the problem can significantly improve your sleep and consequently your overall health.
EMG Sleep Homepage: Sleep Introduction