7 Tips to Sleep Better Tonight

7 Tips to Sleep Better Tonight

 Ready to log some more ZZZs? Below, we've rounded up some of the best ways to ensure a good night's sleep. Sweet dreams!

Tip #1 Set a consistent wake-up time

Regularity is sleep’s best friend. Try and adhere to a strict bedtime and wake time every day, even on the weekends. When your body has a routine, it knows when to start winding down and preparing for sleep.

Tip #2 Set an "intended" bedtime

You should only try to sleep when you are sleepy. It is absolutely necessary, though to designate a time when all else will be laid aside and sleep will be the priority.

Set an alarm clock in the living room or kitchen that will proclaim your bedtime as surely as the one in the bedroom proclaims your morning. Do not allow the other distractions of life eat into your sleep schedule.

Tip #3 Take a warm bath
Wash off the day and help promote sleep all at the same time by prompting changes in your body temperature. "If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep," Joyce Walsleben, Ph.D., associate professor at New York University School of Medicine

Tip #4 Make your bedroom into a Sleep Sanctuary

Even just a little bit of light can disturb your sleep. So move everything out of your bedroom that does not relate to or promote good sleep. Make sure to shut off all your night lights and hallway lamps, not to mention TVs, laptops, tablets, and phones, well before you head for bed.

Tip #5 Step away from the wine

WE KNOW. But according to Winter, alcohol delays REM, creates frequent arousals and suppresses restorative sleep. His recommendation is to have your last glass four to six hours before bed, joking, "I tell people they can drink as much as they want… as long as they do it at breakfast."

Tip #6 Exercise Earlier 

Regular exercise can actually improve your sleep but you need to schedule it for the right time. Working out too close to bedtime may cause your body temperature to stay elevated, which makes it harder to doze off. Try to finish exercising at least three hours before bedtime--preferably in the afternoon.

Tip #7Avoid Heavy Foods and Booze

 Consuming heavy foods or alcohol before bed can cause indigestion, not to mention frequent trips to the bathroom. And although drinking alcohol may make you tired and help you fall asleep faster, you will wake up more often and not get the quality of sleep you need to feel rested the next day.

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