Factors other than an uncomfortable bed can contribute to a poor night's sleep. Although a comfortable, supportive bed will make the night more comfortable, sometimes distractions and tensions will interfere with refreshing sleep.
The following tips may help you achieve a better night's sleep:
- Avoid caffeine after lunchtime. We know coffee contains caffeine, but it lurks in other foods and beverages as well - watch out for caffeine in tea, chocolate and cola.
- Avoid long naps during the day.
- Avoid more than one serving of alcohol during the evening. Too much can disturb your sleep.
- Avoid drinking fluids after dinner.
- Develop a regimen of regular exercise, but don't exercise immediately before bedtime.
- Write a list of the things you have to do tomorrow well before going to bed, rather than laying in bed worrying that you will forget them.
- Make the bed daily so the sheets and blankets are smooth and straight. Fresh linens and pillows create a morecomfortable atmosphere.
- Make your bedroom as comfortable as possible.
- Create a quiet, dark, restful atmosphere and make sure the room is at a comfortable temperature.
- Take a nice warm bath before bedtime to relax and soothe your muscles.
- Read a book or perform a repetitive task. Do not watch TV, which stimulates with sights and sounds, right before bed.
- Develop a bedtime routine. As you lock the doors, brush your teeth and perform your nightly ritual, you are telling your mind it's time to sleep.
- Try to go to bed at the same time every night and get up at the same time every morning.
