Tips for a Good Night's Sleep

There is nothing better than having a good night's sleep at the end of a long work day. However, in the US, 30% of the population suffers from insomnia, with this rising to between 40% and 60% among those above 60. Often it is caused by stress or anxiety, and may be fixed as this stress is removed. However, for those suffering more long-term sleep loss other measures must be taken to improve the situation.

Developing a Sleep Schedule

One important action to take is to implement a sleep schedule. By making sure you go to bed at the same time every night and wake up at the same time every morning your body will get into a cycle, helping you to wake up feeling more rested. While regular sleep patterns are important, they will not be as effective if other factors are not taken into account. Midday naps can actually leave you feeling more tired, as they adjust the body's internal clock. If you must have a nap it should be kept to 10-30 minutes and should be had during mid-afternoon. Similarly, using electronic devices before bedtime can upset rest as the light from them resets the body's circadian rhythm by imitating daylight. In order to get the best sleep possible, all electronics should be turned off an hour before sleep. Furthermore, lights should be dimmed 2-3 hours before bed, as this will stimulate the brain to produce melatonin, the hormone that induces sleep.

Regulating Food Intake and Exercise

It is essential to cut out substances such as nicotine and caffeine before bed, as both are stimulants that will keep you awake. It is also best to avoid having a nightcap as, while alcohol will initially make you fall into a deep sleep, as it wears off you will spend less time in this deep sleep and more in the lighter REM stage of sleep resulting in waking up feeling lethargic.

While it may be a myth that eating cheese before bedtime will give you nightmares, it will definitely make it more difficult to get a good night's rest. Eating just before dinner will cause the body to release cortisol, a hormone involved in the metabolism of food, which decreases secretion of melatonin, thus making you more likely to wake up in the middle of the night. Likewise, it is best to keep late-night exercise to a minimum. Working out in the middle of the day can help to tire you out, and thus help encourage sleep. However, exercising releases energy which, if done just before bed, will keep delay sleep. Light exercise, such as stretching or yoga can be beneficial, as it relaxes the body.

See a Doctor

Often the measures mentioned above are sufficient to restore good sleep, however, occasionally symptoms can persist. If sleeplessness lasts a month or longer it may be necessary to see a doctor, who can ascertain if the cause is related to another health condition, such as acid reflux or asthma. Alternatively it could be an adverse effect of medication you are taking.