10 Sleep Tips for a Better Night’s Sleep
We all have too much to do, so take time out and recharge by getting a better night’s sleep. The quality and quantity of your sleep can make all the difference in how productive you’ll be the next day. Here are 10 tips to help you get the sleep you need and deserve.
- Maintain a regular bed sleep time and wake time schedule, including weekends.
- Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
- Sleep on a comfortable mattress and pillows.
- Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.
- Finish eating at least two to three hours before your regular bedtime.
- Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
- Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to a poor night’s sleep.
- Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake at night.
- Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
Better Sleep Month Survey Findings: Women and Sleep
The latest survey from the Better Sleep Council finds that an increasing number of women feel that a good night’s sleep, like proper diet and exercise, is central to their overall health and well being. However, while they may understand this critical link, the poll also shows that women are failing to get the sleep they need.
Previous research shows that women are more sleep deprived than men, having greater difficulty falling and staying asleep and experiencing more daytime sleepiness. This most recent survey also found that some groups of women are experiencing more sleep loss than others. Regardless, women are united in their need to make sleep a priority to ensure optimal health and happiness.
Quick Facts from the Sleep Survey
- Sixty-eight percent (68%) of American women admit to sleeping less than the recommended average of eight hours per night.
- The top three factors that rob women of sleep:
- Uncomfortable mattress or pillows
- Work and/or family-related stress
- Ailments such as an allergy or cold
- One-third of women respondents feel that a balanced lifestyle requires a proper diet, regular exercise, and a good night’s sleep.