Ten Tips For a Better Night's Sleep
 
Most of us struggle from time to time with occasional insomnia. The following are a few tips that can help to resolve those sleepless nights. If you notice that despite following these tips you continue to experience frequent insomnia, it may be a good idea to discuss the issue with your doctor.
 
1. Avoid caffeine at least 4-6 hours before bedtime. For some people, caffeine acts as a stimulant, and can cause the nervous system to go into high alert. This can cause anxiety and restlessness which can keep you up long into the night. Don’t forget that caffeine is not only in coffee, but also hides in soda, teas and chocolate.
 
2. Avoid cigarettes. We all know that nicotine is toxic for our bodies. In the case of potential sleep issues, nicotine also acts as a stimulant, and can keep us up through the night.
 
3. Make your bed a sacred space. This means it should only be used for sleeping and sexual activity. Television watching, eating and emotional talks should be avoided in bed so that we do not associate the bed with other activities as we are trying to fall asleep.
 
4. Try to keep the temperature regulated in the bedroom. An ideal temperature is between 68-73 degrees. In addition, try to minimize outside noises and lights while you are sleeping, as these external distractions can disrupt our sleep. For some people, it helps to sleep with a mask over the eyes and a white sound machine to block external sounds.
 
5. Avoid drinking excess fluids right before bed to decrease the amount of time spent in the bathroom throughout the night.
 
6. Minimize alcoholic beverages. Initially, they may help you to fall asleep, but as you metabolize alcohol, it causes the body to go into slight withdrawal. This may likely wake you in the middle of the night with sweats, cotton mouth and/or bizarre dreams.
 
7. Avoid long naps during the day. If you feel you need to take a nap, limit it to no more than 25 minutes.
 
8. Avoid heavy meals, or limit them to at least three hours before bedtime. If you need a snack in the evening, a light snack of carbohydrates or dairy may be a good option, as both contain sleep-inducing chemicals.
 
9. Avoid vigorous exercise at least three hours before bedtime. For some people, exercise can cause surges of adrenaline in the body, which can increase energy and make it rather difficult to fall asleep. If you have noticed this for yourself, it may be better to limit your workouts to the morning or daytime.
 
10. If your pet sleeps with you, be mindful that he is moving around too much, or inciting your allergies. If this is the case, it may be time to train your pet to sleep on the floor.