31 Days to Better Sleep

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Job Riley
6 years ago
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1 31 Days to Better Sleep Sleeping is just as important to survival as eating, drinking and breathing. But for lots of people, getting enough sleep can range from challenging to impossible. This August, learn to sleep more soundly and improve your energy levels by using these 31 daily tips. August 1 Relieve stress. People with uncontrolled stress are more prone to insomnia. But exercise, meditation, yoga, and other techniques can help you relax. Do something to relieve stress each day. August 2 Exercise regularly. Following a consistent exercise program can help you increase your energy levels during the day, improve your mood and regulate your sleeping patterns at night. Even just a few minutes of exercise each day can make a difference. Wherever and however you choose to do so, carve out a few minutes for exercise each day before, during or after work for better sleep and health. August 3 Keep a sleep schedule. Go to bed and wake up at the same times every day including weekends. You ll fall asleep faster and have more energy each day. August 4 Think positive. A pessimistic outlook can significantly increase your risk of insomnia. People who focus on the positive tend to sleep better and experience better health in general.

2 August 5 Have a light snack or lighter dinner. Eating a heavy meal too close to bedtime can interfere with sleep. To ensure you get plenty of shut-eye, try a light snack before bed (if you are hungry), but avoid protein-rich and caffeine-containing foods and beverages. August 6 Turn your back on the clock. Studies show that watching the clock into the morning hours makes you more anxious and less able to fall asleep. Move the clock so that you can t see it from bed. August 7 Let it out. Try to decrease your brain activity before bed by writing down your thoughts in a journal. It will help clear your mind so you can close the book on today and move forward. August 8 Turn down the lights. It s more difficult to fall and stay asleep in a room that is too bright. Wear a sleeping mask and close the blinds and curtains to diminish light and set the mood for sleep. August 9 Exercise in the morning. Working out within three or four hours of bedtime can make it harder to fall asleep. Try morning or afternoon workouts instead.

3 August 10 Go to bed earlier. As simple as it seems, going to bed earlier can help you get the extra sleep your body craves. Even if you don t feel tired, try lying down about an hour earlier until you get a full 7-8 hours each night. August 11 Avoid tobacco. Tobacco products contain nicotine, a powerful stimulant that can interfere with sleep. Don t smoke or use tobacco before bed, but even better take steps to quit today. Visit the Quit For Life website at for more information and to enroll. August 12 Eat at regular intervals. This keeps your energy and blood sugar levels stable all day long. With fewer highs and lows, you ll be alert all day and ready to sleep at night. August 13 Don t oversleep. Hitting the snooze button each day and sleeping in on the weekends can actually make you MORE tired. Aim for a healthy 7-8 hours each night. August 14 Get a check-up. If you toss and turn most nights, you could be suffering from a sleep disorder. Visit your physician the sooner you find out what s wrong, the sooner you can fix it.

4 August 15 Limit caffeine. It keeps you awake day and night. Aim for less than 1-2 cups of caffeinated beverages during the day, and avoid them at least four hours before bed for optimal sleep. August 16 Relax a little. Schedule some downtime each day for meditative activities like stretching, reading or enjoying a hot bath. This can help you unwind after an intense, stressful day so you ll sleep more soundly. August 17 Add white noise. Most people can t fall asleep when it s too loud. Wear ear plugs to drown out disturbing sounds and turn on white noise (like a fan or a rain CD) so you can sleep more soundly. August 18 Listen to lullabies. People who listen to soft music at bedtime can increase their sleep quality and quantity, according to recent studies. Try folk, classical or relaxation music tonight. August 19 Be productive. If thinking keeps you up at night, get out of bed and deal with those thoughts in a positive way pay that bill or make a to-do list, for example. Go back to bed when you re ready to sleep.

5 August 20 Nap wisely. Naps can boost mood and productivity, but keep them under 20 minutes. Exceeding that time could leave you feeling groggier and make it harder for you to fall asleep at bedtime. August 21 Try tryptophan. Consuming dairy products before bed can be helpful to some people, since milk contains the sleepinducing amino acid, tryptophan. Enjoy it cold or warm. August 22 Take a natural approach. The most effective supplemental sleep aids are valerian root and melatonin. Always discuss dosage, risk and effectiveness with your doctor first as some supplements may not be appropriate or safe for some people. August 23 Drink in moderation. Alcohol may help you fall asleep, but you ll likely wake up in the middle of the night due to withdrawal. Avoid or limit your use of alcohol at least a few hours before bedtime. August 24 Rule out medications. Some medications can cause insomnia or sleep disturbances. Ask your doctor to help you find a medication that won t disrupt your sleep.

6 August 25 Check the thermostat. Extremes in temperatures (too hot or too cold) can make it hard to fall asleep. Most people sleep best at a temperature between 60 and 70 degrees Fahrenheit. August 26 Don t eat too late. Stop eating at least three hours before your scheduled bedtime. This will prevent heartburn, digestion and energy boosts that can prevent you from catching your Zzzs. August 27 Follow your nose. Some fragrances may affect mood and promote health. Lavender and chamomile scents can be soothing and relaxing. Try scented candles, body wash, or room spray before bedtime. August 28 Start a routine. Your body will associate a series of events an evening snack, warm bath, and reading in bed, for example with sleep. Stick with a bedtime routine as much as possible. August 29 Soak up the sun! Light and darkness can help regulate your sleep cycle. Get plenty of sunshine (or bright light) in the early morning, but keep lights low closer to bedtime.

7 August 30 Practice yoga. Doing yoga, which combines meditation and relaxation, can help relieve insomnia, according to recent studies. Try a few sessions per week, or buy a video to use in the privacy of your own home. August 31 Talk to your doctor. Lifestyle changes alone may help you sleep better, but talk with your health care provider if you continue to experience problems.

Sleep Self-Assessment

Sleep Self-Assessment We are pleased you are taking the time to become more aware of your sleep patterns and discover strategies for improving your sleep. You deserve to get a good night s sleep we re here to help! The following