Turn off the lights

Our circadian clocks are tuned to light and daylight. Especially if you have an unusual work schedule where you have to sleep during the daylight hours, it is critical to block out the light. We have evolved to sleep in the dark. Turn off the lights.

Shut Out the Noise

We live in a very noisy world. Those of us who live in cities particularly have issues with noise pollution. If you commonly fall to sleep with the television or music playing then you may only think you are getting a good night’s sleep. If you find you are often tired in the morning or feeling run down in general, consider turning off the television before bed or turning off the music. In extreme cases ear plugs may be the solution.

Avoid Naps

Dust and dust mites as well as pet hair can exacerbate allergies. It’s a good idea to launder your pillows and other bedding regularly to reduce allergens. Buy a good mattress cover that protects and seals your mattress against mites and dust. Allergy sufferers often report trouble sleeping.

Clean and Seal Your Bedding

Naps often seem refreshing but it is not in our nature to sleep during the day. When we sleep during the day our bodies internal clocks begin to get out of tune with time of day. A long nap can often lead to a sleepless night or later than usual bedtime. It is better to struggle through a sleepy afternoon by keeping yourself physically active than to give in to a daytime nap.

Turn Off the Electronics Early

In addition to the errant light and noise from electronic devices, the National Sleep Foundation recommends that you turn away from computers and other electronics at least one hour before bedtime. Turning away from computers and mobile phones allows the brain to begin to relax and helps to clear the mind before bed. Electronic devices actually require a lot of brainpower to operate.

Keep a Set Bedtime

We are creatures of habit and it’s easy to fall into bad habits like staying up late to watch our favorite television shows or partying on work/school nights. Our hunter/gatherer ancestors evolved a circadian clock to ensure we could make good use of the daylight hours. Our survival depended upon it. Now we have options but we need to learn to make the right choices. Set a regular bedtime and write it in stone. Your body will thank you for it.

Avoid Alcohol and Other Chemicals

No matter what the studies say about the benefits of reasonable alcohol use, it is an addictive substance that has far more damaging properties than anything it does for your heart. There are lots of studies that claim that a glass of wine every night with dinner is beneficial for heart health. But let’s be honest; who actually stops at one glass of wine with dinner? And while alcohol may help you fall asleep initially, the longterm effects of a regular, elevated level of alcohol in your blood has symptoms that include sleeping disorders among many others. If you are serious about good ]health and good sleep then avoid any chemical substances other than those prescribed by a doctor.

Stop Caffeine Intake After Noon

Some people claim that coffee or tea before bed actually helps them sleep at night. If that’s you then you should be watching your sleep habits carefully to make sure it never becomes an issue. Lots of foods contain caffeine including chocolate. Especially dark chocolate contains caffeine and theobromine that could keep some people up at night, not to mention the sugar. Take a close look at your diet in the afternoon and try to cut down on caffeine and sugar intake].

Eat Your Dinner Early

When we go to sleep our bodily functions begin to slow down, especially our digestive systems. When we eat a large meal before bed the acids that digest our food remain at a higher level during sleep time causing symptoms such as heartburn and acid reflux. Eating before bed has also been shown to lead to problems with weight since bedtime snacks are often unhealthy choices.

Complete Exercise Several Hours Before Bedtime

Exercise is very beneficial to our health and it is critical to get some physical activity every day, however exercise elevates the heart rate and causes your body to release BDNF (Brain-Derived Neorptrophic Factor). Our bodies go into preservation mode falsely believing we are under attack or fleeing from predators. It takes some time after exercise is completed for our bodies to calm down and to become relaxed. Allow a good period for your body and brain processes to calm down after a workout, before going to bed.

Try Cleaning Your Mind

There’s conflicting advise about meditation before bed. Psychology Today explains that the purpose of meditation is to feel more awake and connected to the world around you. They advise against meditation just before bedtime as it could be detrimental to sleep to get your brain very active just before bed. But the Harvard Medical School says that meditation can help fight insomnia and actually improves sleep quality. Apparently there is a difference between clearing your mind and meditation but it is important to let go of the cares of the day when you are trying to fall asleep.

Sleeping Pills Should Never Be Used Casually

Some over the counter medications can be used with less caution; aspirin is an example. But sleeping pills have dangers beyond those. A doctor should always be consulted if you are considering using sleeping pills to help at night. A doctor will tell you that the proper way to use sleeping pills is to only take them when you are sleep-deprived and then take them for a short period only. Using sleeping pills without a doctors oversight can lead to more serious sleep disorders.

Take a Warm Bath or Soak in a Hot Tub

Some over the counter medications can be used with less caution; aspirin is an example. But sleeping pills have dangers beyond those. A doctor should always be consulted if you are considering using sleeping pills to help at night. A doctor will tell you that the proper way to use sleeping pills is to only take them when you are sleep-deprived and then take them for a short period only. Using sleeping pills without a doctors oversight can lead to more serious sleep disorders.