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How to sleep better

If you’re waking up tired and fuzzy-headed, it can be harder to remember things, like where you left the keys when you’re rushing to get out the door, or maybe at work, you don’t feel as focused or productive as you could be.

Here are 15 things to consider if you want to get better sleep:

1. The ideal room for sleep is cool and dark.

2. Peace and quiet make for bedroom bliss.

74% percent of Americans think that quiet is crucial for getting good sleep.

3. Choose the bedding (and sleep position) that’s best for you.

A comfortable mattress and pillows are essential for good sleep, but whether they’re soft or firm is up to you.

4. Declutter your bedroom.

If your bed feels dreamy but your room is a mess, you could be at a higher risk for sleep problems.

5. Pick the perfect pillow for you.

6. Music can soothe us.

Rather than listening to the news — or the chatter in your head/mind — when you get home, put on your favorite music.

7. Dim the lights when you’re home at night.

Instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting.

8. Consider limiting caffeine and alcohol later in the day.

Part of the winding down process at night actually begins during the day. It includes exercising early, limiting caffeine — coffee, tea, and soda — after lunch, avoiding foods that might upset your stomach, and perhaps skipping happy hour, since alcohol too late in the day can diminish sleep quality.

9. Expose yourself to natural light (outdoors, if possible) in the morning or earlier in the day.

Getting enough natural light during the day will also keep your body clock on a healthy sleep-wake cycle.

10. Ramp down evening emails.

Try not to read (or send) work emails after dinner.

11.Try some gentle yoga poses before bedtime.

12. Start a gratitude list each day.

Many studies suggest a connection between gratitude and feelings of wellbeing.

13. Bathe before bedtime.

14. Read yourself a bedtime story (in book form).

15. Get some Sleep Monitor