15 Tips for Getting a Good Night's Sleep

Are you tired of being tired all day? Are you needing a better night's sleep? Have you had enough of tossing and turning, beating your pillow, and staring at the clock--just to see how many hours you have left to sleep? Here are 15 tips for getting a good night's sleep.

1. Stick to a routine. Try going to bed at the same time every night. Having a routine and following it puts you into a groove and can help you get a better night's sleep. You won't be shorted hours on some nights and extended hours on others. Believe it or not, people who get too many hours of sleep may feel sluggish throughout the day.

2. Don't exercise before bed. Try not to exercise within 2-3 hours of your bedtime. Exercise can perk you up, and that's the last thing you want when good sleep is your goal.

3. Keep pets off the bed. We love our pets, but they can affect a good night's sleep. Whether it's your pet's snoring, your pet's toenails in your back, or your pet's moving around, they'll disturb your sleep. When you want a good night's sleep, sleeping alone makes sense.

4. Keep lights off or dim. Turn off all lights and make your bedroom as dark as possible. Get blackout shades, and put a low watt nightlight in your hallway or bathroom. If you do get up in the night, avoid turning on the lights. Keeping it dark will help you fall back asleep. Also, cover little lights on electric blanket dials or telephones with masking tape, and cover alarm clock digital numbers with a sheet of wax paper. It's transparent enough for you to read the numbers through it, but it blocks much of the light. All these little lights can be enough light to disturb your sleep.

5. Don't cook in the night. This may sound silly, but you can cook during the night with crock pots or pre-set ovens. The smell of food cooking can disturb your sleep. Although you may be asleep, your senses are still taking in information.

6. Keep bedroom temperatures comfortable. This means you want enough blankets, but not too many. You want room temperature about 70 degrees or slightly less, and you want ventilation. Getting a good night's sleep happens when your body is a comfortable temperature and your room isn't stuffy.

7. Avoid arguments before bed. That's easier said than done, but if you can avoid any sort of conflict before you head to bed, chances are you won't be agitated, and you'll get a good night's sleep.

8. Watch out for naps. If you do feel the need for a nap during the day, shoot for less than half an hour. Any longer than that, and you'll likely rob yourself of a good night's sleep.

9. Make yourself tired. Sleep comes naturally when you're tired--so make yourself tired. Dim the lights to signal your brain that it's almost time for sleep. Take a warm bath or shower. Put on your slippers and robe and make yourself ready for bed.

10. Avoid television before bed. Television is a stimulation. Visual imagery and action--even the nightly news--can stimulate your senses and keep you from falling to sleep. A high-action book can do the same thing. Avoid any activity that will make you more alert, right before you want to drop off to sleep.

11. Size up your bed. Make sure your bed is not too hard, not too soft, and big enough for you to stretch out in it. Make sure your pillow is not too flat or too fluffy. You don't want your head and neck at an angle when you sleep or you'll feel it the next day.

12. Deal with the noise. Noise can disturb your sleep. If it's impossible to shut out the noise on the street, or of others are up in the house, turn on some white noise. A gentle fan or air purifier can mask other noises. Turn off the ice maker on your refrigerator, and don't wash laundry or dishes when you're trying to sleep. You'll hear the appliances operating, and your sleep will be disturbed.

13. Consume no caffeine or alcohol in the evening. Caffeine is a stimulant and will keep you alert. Alcohol--or an excess of any fluids in the evening--will have you heading to the bathroom in the night. Caffeine, alcohol, and excess fluids consumed in the evening, will rob you of that good night's sleep.

14. Watch your late night snacks. Stuffing yourself before going to bed will also rob you of good night's sleep. You may get indigestion or suffer food-related congestion. You don't want a late night snack to cut into your sleep, but going to bed hungry can also do that.

15. Exercise during the day. When you get enough exercise during the day and when weight is normal, sleep is more sound. Sleep apnea and snoring are less likely to happen with normal weight, and exercise for the body relates to a more recuperative sleep at night.

Why toss and turn another night? Why plod through another day tired and sleep-deprived? With these 15 tips for getting a good night's sleep, you should be able to achieve your goal of better sleep.