Ways to Improve Sleep
Some people have trouble falling asleep and staying asleep, and thus don't end up getting as much sleep as they should. This can be bad for your health, so it's a good idea to take steps to improve sleep.
Don't Do Things Known to Interfere With Sleep Near Bedtime
This means not drinking coffee or caffeinated beverages, smoking or drinking alcohol. Also, spend at least a couple hours before bed away from screens, such as the computer, phone or TV, as the type of light these emit can interfere with sleep.
Consider Using a Hammock Instead of a Bed
Studies have shown that people may sleep better in hammocks. Using a hammock bed means a person is gently rocked to sleep, which helps them fall asleep faster and increases the amount of time spent in REM sleep. It's also more comfortable to sleep in hammocks, as a hammock doesn't have any pressure points like a bed does.
Have a Consistent Routine
Consistently doing the save things before bed at about the same times and waking up the same time each morning instead of sleeping in on the weekends will get your body into the routine as well and help prepare a person for a good night's sleep by setting their internal clock. Those who take naps should do so only early in the day and only for a short time to avoid interfering with nighttime sleep.
Have a Sleep-Inducing Bedroom Environment
Rooms that are cool, dark and quiet can help a person sleep better. Likewise, it's helpful if the room is used mainly for sleeping, not for using the computer, doing work or watching TV. Set the temperature on the thermostat somewhere between 60 degrees and 75 degrees and use blackout shades to keep out any light from outdoors. Some people find it helpful to use a white noise machine or earplugs to help keep outside noises from waking them up or preventing them from falling asleep.
Don't Eat or Drink a Lot Near Bedtime
While a small snack or drink of water is fine before bedtime, a heavy meal can lead to indigestion that will keep a person up, and drinking too much liquid could lead to multiple wake ups in the middle of the night to use the bathroom. A small snack of a carbohydrate or dairy food is best if you're hungry at bedtime. You don't want to go to bed hungry, as this can also make it hard to fall asleep.
