START A PETITION 25,136,189 members: the world's largest community for good
START A PETITION
x

11 Tips for the Best Sleep Ever

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.

Related:
Snoring Isn’t Just Annoying – It Can Be Deadly
What are the most common issues of aging?
Urinary Tract Infections in the Elderly

11 Tips for the Best Sleep Ever originally appeared on AgingCare.com

Read more: Caregiving, General Health, Health, Mental Wellness, Restless Leg Syndrome, , , , ,

have you shared this story yet?

go ahead, give it a little love

AgingCare.com

AgingCare.com connects family caregivers and provides support, resources, expert advice and senior housing options for people caring for their elderly parents. AgingCare.com is a trusted resource that visitors rely on every day to find inspiration, make informed decisions, and ease the stress of caregiving.

35 comments

+ add your own
1:53PM PDT on Aug 17, 2011

A more physical way is once you are in bed, tense to bursting point your right arm, and then let it relax, and feel it becoming warm. Repeat with your other limbs in turn. Then all at once. Then push out and countract your abdomen in turn, 4 or 5 times, allowing the same tension and relaxation. Do the same with your neck and face. Finally altogether, and feel the complete sense of relaxation. I was taught these techniques by a Doctor, a psychiatrist when I was suffering deep depression and inability to sleep, even if exhausted. Always have in mind whilst performing these techniques that you are becoming more relaxed and sleepier mentally as well as physically. It worked for me.

1:43PM PDT on Aug 17, 2011

I would suggest listening to some gentle classical music, such as part of Beethoven's Violin Concerto or the Sanctus from Faure's Requiem.

12:27PM PDT on Aug 14, 2011

Good basic tips, but I always find a little reading helps me to settle and unwind.

7:07PM PDT on Aug 8, 2011

Thanks for the tips!

11:42PM PDT on Aug 5, 2011

Noted with interest.

10:15AM PDT on Jul 31, 2011

Thanks

5:57PM PDT on Jul 25, 2011

Roxana C. thank you for the green star. I would venture to guess that you have some experience with caretaking to appreciate this.

11:49PM PDT on Jul 24, 2011

wow thanks alot, i usually have a lot of problems when it comes down to sleeping, hopefully this will help me.

12:34PM PDT on Jul 24, 2011

"Just Turn off Your Mind" - sounds simple. This has been one one of the biggest problems in people who cannot sleep. Anxiety, stress, daily problems pray on our minds.
For people who have overwhelming anxieties, and stress, most find release in sleep.

1:04PM PDT on Jul 23, 2011

I can't just lay down and stay asleep...I can't sleep in the same position for long--constantly turning.For some reason,I have to turn because I get so I can't breathe laying in one position.-Doesn't matter the bed.It's the way it's been for years--surprizingly,I do get enough sleep then but when my mind won't shut off....That's another deal.

add your comment



Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

Sweet potatoes are not really good in taste but it is very nutritious for health. Your article w…

I'm a fan.

When one gets to know swans, the fact that so beautiful mostly recedes once one sees how they attack…

Thanks. The Shar-Pei's I have had shared my life with during many years, has been very talkative, …

Good reminders and some comments.

Story idea? Want to blog? Contact the editors!



Select names from your address book   |   Help
   

We hate spam. We do not sell or share the email addresses you provide.