I often have trouble sleeping in the summer months. I stay awake past my bedtime because it’s too light outside and, often, too hot to sleep inside. That’s not to say I don’t have trouble sleeping during the other three seasons of the year. Some times the reason is stress and worry. Other times is too noisy. Sometimes getting a good night’s sleep can be a challenge.
Whatever the reason and whichever the season, getting a good night’s sleep is important. According to the Center for Disease Control, more than one quarter of the American population reports problems getting enough sleep. Lack of sleep has been linked to the development and management of several chronic diseases including diabetes, obesity, and depression. Sleep trouble can also increase the risks of cardiovascular diseases such as hypertension, risk of stroke, and irregular heartbeat.
With so many of us missing out our sleep, it is important for our health and happiness to find some solutions. I’ve searched the internet for some valid advice. I’ve also included a few tips that have worked for me personally. If you’re having trouble getting your 7-8 hours a night, check out my list of 11 ways to have a good night’s sleep.
The Dos of Getting a Good Night’s Sleep
1. Do Go to Bed at the Same Time Each Night
According to the CDC, having a regular sleep schedule is important to our bodies and our sleep abilities. This starts with a regular bedtime.
2. Do Get Up at the Same Time Each Morning
The CDC also recommends getting up at the same time every day. This is a hard one for me. I am not a morning person. I’m a teacher, and I like sleeping in on my summer vacation. But my research led me over and over again to studies that show having set bed and wake up times is important. It’s something to work on.
3. Do Make Yourself Comfortable
This one’s a no-brainer. You can’t get a good night’s sleep in an uncomfortable bed or bedroom. Buy the best mattress you can afford and replace it every 10 years or sooner. If your mattress isn’t as comfortable as it used to be, it may be time to go shopping for a new one. Replace worn out pillows too. Your bedroom also needs to be a comfortable temperature. Your sleep partner may disagree with you on what that is, but try to come to a happy medium. Not too hot. Not too cold.
4. Do Have a Relaxing Environment
Keep your bedroom quiet and dark if you want to sleep well. Any parent of young children can tell you that silence is golden when you’re trying to sleep. If you live in a noisy environment, try a white noise machine. The CDC recommends removing all televisions, computers and other electronics from the bedroom. That’s something else for me to work on.
5. Do Watch What You Eat
Avoid eating large meals before bedtime. People who suffer from acid reflux have to be especially careful. On the other hand, having a light snack before bed can help you sleep if hunger wakes you up at night. But be sure to avoid foods high in salt and fats. Alcohol and caffeine too close to bedtime can also be detrimental to a good night’s sleep.
6. Do Get Some Exercise
I have a friend who used to put her kids in the pool a few hours before bedtime. She’d let them swim and play until they were worn out. They went to bed tired and stayed put all night. Exercise has been shown to be beneficial to a good night’s sleep. But most experts agree to give your body an hour or two after exercise before going to bed. Your body will be ready to rest.
7. Do Keep a Journal
If you are having trouble sleeping, consider keeping a sleep diary. Write down when you go to bed, when you wake up, what you drink and eat, exercise, and medications. Keeping track of this information may show you a pattern that you hadn’t considered before. It will also be helpful if you need to see your doctor. See the CDC’s advice on sleep journals here.
You can also keep a notepad by your bed. When you wake up at night with a worry on your mind, write it down and let it be until morning. Writing out your thoughts for the day before you go to sleep at night can also settle your mind for bedtime. You can also write a to do list for the next day if that’s what keeps you up at night.
8. Do Have A Bedtime Ritual
When my children were small, I created a bedtime routine to help them wind down from their day. Among other things, our bedtime ritual included a warm bath, a snuggle, and a story. If you are having trouble getting to sleep, consider creating a bedtime ritual for yourself. Having a routine helps your body and mind prepare for sleep. Some people take a bath and have a cup of warm milk or herbal tea (no caffeine!). Reading works too. Unless you’re like me and have to know the ending. I have been known to stay up way past my bedtime to find out how a good book ends.
9. Do Try Meditation or Relaxation Techniques
You can find instructions for basic relaxation techniques all over the internet. There are also some great apps to help you through guided meditation. The key is to relax you body and mind so that you are ready to get a good night’s sleep. I like this article from sleep.org. It lists several relaxation techniques. I also love using Headspace. It’s a great guided mediation app and website. The first 30 sessions are free.
The Don’ts of Getting a Good Night’s Sleep
1. Don’t Get Too Tired
Have you ever been so exhausted that you can’t get to sleep? Being exhausted adds to your stress levels and being stressed out keeps you from sleeping well. Consider taking a 10 minute nap earlier in the day. It can improve your alertness and reduce your stress hormones. Just don’t take a nap after dinner. It will interfere with your sleep patterns.
2. Don’t Spend Too Much Time In Your Head
This is something I have often had to remind myself to do (or not do). Worry, stress, and anxiety feed on over thinking. We’ve all had nights where we wake up and can’t get back to sleep. We worry about how the morning will go. Will we be able to get any more sleep? When we stress out about not being able to get back to sleep, it releases stress hormones that make it harder for us to do just that. It’s a vicious cycle. The best way to get off that merry-go-round is to get out of your head. Focus on relaxing, not sleeping. You may find that relaxation leads to sleep.
If you can’t get back to sleep after 15-20 minutes, get up and do something non-stimulating. This means no screens (phones, t.v., computers), no exercise, and no exciting books. Keep the lights low. This is a good time to write a few thoughts down, meditate, or have a light snack. Then get back to bed and relax.
Can you remember the last time you had a really good night’s sleep? It’s a wonderful thing. Here’s hoping you have one tonight. Maybe these tips will help you.
Thanks for reading and please share.
