7. Create a comfortable environment
Being comfortable is a key to good sleep. Light, interruptions and sound can interfere with slumber. Keep your bedroom dark during sleeping hours (room darkening curtains work wonder.) Reduce noise levels as much as possible. If traffic or noisy neighbors are a problem, to cancel out distracting and jarring sounds, try a bedtime alarm that has “white noise’ settings: waves, rain, bird sounds or whatever background noise you find soothing. Sound Machines allow you to ease into sleep with white noise. Keep your room at a temperature that’s not too hot, and not too cold. Get a comfortable mattress and bedding. (Soundproofing for a Better Night’s Sleep)
8. Avoid caffeine
Coffee, soft drinks, tea and anything with caffeine should be avoided from the late afternoon on through bedtime. Caffeine may be a great energy booster for you during the day, but in the evening, it can keep you awake or make your sleep restless.
9. Cut out alcohol and nicotine
A glass of wine may make you sleepy and help you get to sleep faster, but alcohol often wakes you up after a only a couple of hours of sleep. The same goes for smoking. Though smokers often feel like it calms them down, nicotine is a stimulant.
10. Don’t eat or drink before bedtime
Our bodies use drinks and food as sources of energy, so consuming them when you should be winding down for the night can interrupt sleep. In particular, spicy foods, tomato products and high-sugar snacks are known to cause sleep problems.
11. Exercise earlier
Exercise is crucial for good health, but trying to squeeze in a workout once the kids and parent is in bed makes it more difficult to sleep. Physical activity that raises your heart rate gives us rejuvenation and extra energy, which is great during the day, but not so good when bedtime approaches. Exercising too close to bedtime can cause difficulties falling asleep.
11 Tips for the Best Sleep Ever originally appeared on AgingCare.com