Honestly, my aim of writing this was to ascertain the correct way of using a pillow. I stumbled on very many other useful tips to get. A good night’s sleep, especially if you find it difficult to snooze at night. I know they’d be of help.
1. Set a sleep schedule—and stick with it
If you do only one thing to improve your sleep, this is it, says Dr. Breus: Go to bed at the same time every night and get up at the same time every morning—even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up.
2. Stop smoking:
Reason number 1,001: Nicotine is a stimulant, so it prevents you from falling asleep. Plus, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night’s sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night’s rest. Don’t worry that quitting will keep you up nights too: That effect passes in about 3 nights.
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3. Review your medications:
Beta-blockers (prescribed for high blood pressure) may cause insomnia; so can SSRIs (a class of antidepressants that includes Prozac and Zoloft). And that’s just the beginning. Write down every drug and supplement you take, and have your doctor evaluate how they may be affecting your sleep.
4. Exercise, but not within 4 hours of bedtime:
Working out—especially cardio—improves the length and quality of your sleep, says Dr. Shives. That said, 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you’ll get drowsy.
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5. Take time to wind down:
“Sleep is not an on-off switch,” says Dr. Breus. “It’s more like slowly easing your foot off the gas.” Give your body time to transition from your active day to bedtime drowsiness by setting a timer for an hour before bed and divvying up the time as follows:
First 20 minutes:Prep for tomorrow (pack your bag, set out your clothes).
Next 20:Take care of personal hygiene (brush your teeth, moisturize your face).
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Last 20:Relax in bed, reading with a small, low-wattage book light or practicing deep breathing.
6. Stay cool…
Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline, but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. That’s why it’s also a good idea to take a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy. But for optimal rest, once you’ve settled in to bed, you shouldn’t feel cold or hot—but just right.
7. …especially if you’re menopausal:
During menopause, 75% of women suffer from hot flashes, and just over 20% have night sweats or hot flashes that trouble their sleep. Consider turning on a fan or the AC to cool and circulate the air. Just go low gradually: Your body loses some ability to regulate its temperature during rapid eye movement (REM) sleep, so overchilling your environment—down to 60°F, for instance—will backfire.
8. Turn on the white noise:
Sound machines designed to help you sleep produce a low-level soothing noise. These can help you tune out barking dogs, the TV downstairs, or any other disturbances so you can fall asleep and stay asleep.
9. Consider kicking out furry bedmates:
Cats can be active in the late-night and early morning hours, and dogs may scratch, sniff, and snore you awake. More than half of people who sleep with their pets say the animals disturb their slumber, according to a survey from the Mayo Clinic Sleep Disorders Center. “But if your pet is a good, sound sleeper and snuggling up with him is comforting and soothing, it’s fine to let him stay put,” advises Dr. Shives.
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10. Check your pillow position:
The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep. Ask your spouse to check the alignment of your head and neck when you’re in your starting sleep position. If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you’re a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight.
11. Breathe deeply:
This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you’re doing it right, says Dr. Breus, buy a bottle of children’s bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you’re trying to get to sleep.
12. Stay put if you wake up:
“The textbook advice is that if you can’t fall back asleep in fifteen minutes, get out of bed,” says Dr. Shives. “But I ask my patients, ‘How do you feel in bed?’ If they’re not fretting or anxious, I tell them to stay there, in the dark, and do some deep breathing or visualization.” But if lying in bed pushes your stress buttons, get up and do something quiet and relaxing (in dim light), such as gentle yoga or massaging your feet until you feel sleepy again.
13. Diet and Sleep (Very Important):
A full stomach may interrupt your sleep, and, the heavier the meal, the longer it takes for your stomach to settle.Eat dinner at least three hours before bed time.
A.) Avoid greasy foods, as not only are they not good for you but tend to inhibit sleep.
B.) Avoid spicy foods. Some people thrive on heavily spiced foods, but if you find your aunt’s curry gives you a tummy-ache at night, rethink your dinner plans.
C.) Avoid going to bed on an empty stomach.A completely empty stomach may interfere with your sleeping patterns just as much as going to bed with a full stomach. If you find that your stomach is grumbling for food and is keeping you awake, eat a light snack about an hour before bedtime.
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D.) Avoid foods high in carbohydrates or sugar. High protein foods like turkey, yogurt, soy beans, tuna, and peanuts contain tryptophan, which can help the body produce serotonin in order torelax. They also have natural, complex fats that can satiate your hunger.
E.) Avoid drinking water or other fluids within one hour of your appointed bed time.Ensure, though, that you drink at least two liters of water during the day. A well-hydrated body will not wake you from thirst, but drinking a big glass of water just before bed might wake you to go to the bathroom at an inconvenient hour.
F.) Sip milk, not a martini
A few hours after drinking, alcohol levels in your blood start to drop, which signals your body to wake up. It takes an average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.
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G.) Snack on cheese and crackers
The ideal nighttime nosh combines carbohydrates and either calcium or a protein that contains the amino acid tryptophan—studies show that both of these combos boost serotonin, a naturally occurring brain chemical that helps you feel calm. Enjoy your snack about an hour before bedtime so that the amino acids have time to reach your brain.
Some good choices:
* 1 piece of whole grain toast with a slice of low-fat cheese or turkey
* Banana with 1 teaspoon of peanut butter
* Whole grain cereal and fat-free milk
* Fruit and low-fat yogurt
H.) Cut caffeine after 2 pm
That means coffee, tea, and cola. Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it’ll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.
14 Create a bedtime ritual:
Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
*Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.
15. Put out all Light:
Try to eliminate all other sources of artificial light.This includes windows, LED clocks, computer lights, cable boxes, and all those other devices with blinking, glowing lights and LEDs. You can cover them with heavy paper, cloth covers, masking tape, or just unplug them. Not only will you get a good night’s sleep, you’ll save electricity. If you must have a light at some point in the night, red lights will not affect your night vision. Pilots flying at night use flashlights with red lenses so that their night vision isn’t destroyed by white light.
16. Sleep in a different position:
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Changing your sleeping position can make a huge difference in the quality of your sleep. You may think that it’s impossible to control what position you sleep in since you aren’t fully aware of what you’re doing, but it is possible to change. It can make a considerable difference to how you sleep and feel upon waking. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
*Keep your body in a “mid-line” position, where both your head and neck are kept roughly straight. Don’t use a pillow that’s too skinny, and causes your head to tilt down toward the mattress. Likewise, don’t stack your pillows so that your head is propped at an angle.
*Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
*Place a pillow under your legs if you sleep on your back.
*Avoid sleeping on your stomach. It’s difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.
For a truly soothing evening, prepare for bed, then put on some ambient music, and instead of incandescent lights, light several candles in your living room and in your bedroom. For the last 15 minutes to half an hour, practice meditation, focusing on relaxing your body. When it’s time, extinguish the candles as you make your way to the bedroom. Your home will get progressively darker until the last candle is extinguished.
Go to bed and get up at the same time every day. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm. Use the same sleep schedule even at weekends. Even if you have to go to bed later occasionally, still get up at your normal time.
When your alarm clock goes off, get up right away every day.Don’t lie in or snooze!
For Short Broken-up Sleep:
Consider allowing less time for sleeping. If you take longer than 30 minutes to fall asleep, or often wake up for long periods during the night, you may be allowing too much time for sleep. You need deep, continuous sleep, even if it’s shorter, rather than shallow broken-up sleep.
So, if you normally allow say 8 hours between bedtime and getting up, try reducing it by 15 minutes – by going to bed later or setting your alarm for earlier. You may be more tired for the first few days, but that will help you sleep.
After a week, if you’re still not going to sleep quickly and staying asleep, reduce the sleep time by another 15 minutes.
Continue reducing the sleep time by 15 minutes each week, until you are able to go to sleep quickly and stay asleep. (Waking up during the night is normal, as long as it’s only for a few minutes.)
Then stick with this new bedtime and getting up time.