Did you know that 1 out of 3 people have trouble sleeping? They may have problems falling asleep, staying asleep or waking up too early. Sleep troubles can not only have a negative effect your quality of life—but your health too.
Here are some ways you can sleep better tonight.
1. Avoid alcohol, caffeine and nicotine
Avoid caffeine (coffee, tea, cola drinks and energy drinks, for example) 4 to 6 hours before going to sleep. Stop drinking alcohol for at least 3 hours before bedtime. Don’t use nicotine 1 hour before you turn out the lights.
2. Make sure your bedroom is a haven for sleep
Opt for darker, neutral colours and dim lights. Don’t forget to block outdoor light with curtains or opaque blinds. Reduce ambient lighting and keep the room temperature cool. If possible, don’t work or watch TV in your bedroom. Your bedroom should be reserved for sleep and sexual activity.
3. Start a bedtime routine
A bedtime routine is also good for adults! One hour before going to bed, avoid any stressful or stimulating activities. Instead, choose activities that are calm and relaxing, such as reading, taking a bath or show, meditating, etc.
4. Don’t go to bed unless you are tired
If not, you won’t be able to fall asleep and may become frustrated. If you haven’t fallen asleep after 20 minutes, get up and find some calm activity to do until you feel sleepy.
5. Don’t watch the clock!
Watching every minute and every hour go by when you wake up in the middle of the night can cause stress that will prevent you from sleeping. Turn your alarm clock’s face away so that you cannot see the time.
6. Welcome light as your new best friend
Natural light is important for your internal clock. Pull back the curtains when you wake up and get some fresh air at least once during the day.
7. Go to bed at regular hours
Avec le temps, se coucher et se lever à la même heure tous les jours crée une routine pour votre corps qui finit par anticiper le sommeil au même moment chaque jour.
8. If you nap, make it short and early on in the day
If you nap too late in the day, your body won’t feel the need to sleep. Nap in the beginning of the afternoon. Whenever possible, don’t nap for more than 15 to 20 minutes!
9. Eat light at suppertime
Copious meals or eating too late can greatly disturb your sleep. Eat several hours before going to bed. If you wake up in the middle of the night or early in the morning, you can eat a light snack in the evening.
10. Watch out for liquids
Don’t drink too much before going to bed so that you don’t wake up in the night to go to the bathroom.
11. Exercise at the right time
Exercising during the day is great! However, it is important not to exercise too intensely near bedtime. It is recommended to exercise at least 3 hours before going to bed. The earlier you can exercise, the better!
12. Be constant
The above recommendations will help you to sleep better only if you follow them regularly. Routine is the BFF of a good night’s sleep!
If, after trying everything, your sleep doesn’t improve after a few weeks, don’t hesitate to reach out to your healthcare professional for more help.