How to Sleep longer and get more rest
It seems like its hard to get as much sleep as we need, doesn't it? Sleep is important and effects how you function throughout the entire day. Follow these tips and you will be on your way to a good night's rest.
You Will Need
• Comfortable mattress
• Room-darkening shades
• Cool temperatures
• Ear plugs
• White noise machine
• Dietary adjustments
• To-do list (optional)
• Sleep mask (optional)
Step 1: Make time for sleep
Make time for sleep no matter how hectic your daily schedule, and commit yourself to going to bed and getting up at the same times each day.
Adults require about 8 hours of sleep, but the amount varies among individuals.
Step 2: Rule out disorders
Rule out sleep disorders which may interfere with sleep, seeking your physician's advice if necessary.
Step 3: Create a relaxing environment
Create a relaxing and quiet sleep environment. Use a comfortable mattress and room-darkening shades, and establish a cool, comfortable temperature.
If stress is shortening your night, make a to-do list, mentally setting it aside until morning.
Step 4: Address lifestyle issues
Address your lifestyle. Shift workers and people with jet lag typically employ such techniques as keeping sunlight out of the bedroom, using ear plugs, and using a white noise machine.
If light shows into your bedroom, use a sleep mask.
Step 5: Avoid electronics
Avoid electronics at bedtime. Turn off your cell phone, and keep TVs and computers out of the bedroom to avoid distractions.
Step 6: Adjust your diet
Adjust your diet, avoiding caffeine and alcohol close to bedtime and allowing 2 to 3 hours between eating and bedtime.
Step 7: Make the most of bedtime
Make the most of bedtime using these tips, especially if you're a new parent or your situation otherwise temporarily creates short nights. The Sandman will wait.