The busy lives we lead today can make it difficult to set a regular sleep schedule. It is very important though, especially for those of us having difficulty sleeping, to try to go to bed and wake up at the same time everyday.
Following a regular schedule will train your body to expect sleep at the same time every day. Developing a ritual to help you wind-down at the end of the day will further prepare your body for a sound sleep.
We’ve put together a list of “do’s” and “don’ts” to guide you in setting up your pre-bedtime routine:
Do’s
Do something relaxing before bed. Turn off the television and spend some quiet time by listening to soft music or reading a book.
Having a cup of herbal tea or warm milk may help you to relax. If you like a snack before bed, keep it light and sleep inducing. We all know that turkey contains tryptophan, which helps you relax, so having a slice of turkey is certainly a good choice. Other good choices include cheese, whole grain toast, peanut butter, a bowl of whole grain cereal, oatmeal, and a banana.
If you are the type of person who lays in bed thinking about unfinished business, or stressing over things you need to do, try making a ‘to-do’ list before going to bed in order to help you mentally dismiss your worries for the evening so you can go to sleep fast.
Try to go to bed at the same time every day.
Don’ts
This should be obvious, but don’t eat or drink anything containing caffeine, such as coffee, tea, soda or chocolate.
Don’t eat a large meal before bed. Your body will not have the proper time to digest and you may end up with a case of heartburn.
Don’t drink a lot of water or other liquids before bed, as this will cause you to interrupt your sleep to make a bathroom trip during the night.
Don’t take medications right before bed that will hinder your ability to sleep. Over the counter cold and sinus medications can have this affect. Check any prescriptions you are taking and try to adjust the times that you take any medications that fit into this category.
Avoid smoking cigarettes, cigars or anything else containing nicotine, which is a stimulant.
Don’t read or watch television in bed – use the bed only for sleeping (and intimate activity).
Finally, if you are tired, go to bed. Staying up longer can make you over-exhausted and jumpy, which (believe it or not) can make it difficult for you to relax and fall asleep when you finally do go to bed. If you find that you cannot fall asleep within 20 or 30 minutes after going to bed, or you are not drowsy, get out of bed and read something boring, or listen to something relaxing until you begin to feel sleepy – then return to bed.
