If you are like most Americans, you feel like your sleep needs are not being met on a regular basis. If you’re not getting enough sleep, you put yourself at risk for all kinds of illness and injury, as well as lowered immune function, cognitive function, and a greater inclination towards anxiety, depression, and disease.
Tips to Feeling Refreshed
Sleep is essential! Try these simple tips and start getting sleep that will leave you refreshed and full of energy in the morning.
Commit to at least 7 hours of sleep. Try to go to sleep at the same time every night and wake up at the same time. If you work night shifts or alternate shift work, this can be difficult to achieve.
The National Sleep Foundation Recommendations:
- Newborns (up to 3 months old): 14 to 17 hours a day.
- Infants (4 to 11 months): 12 to 15 hours.
- Toddlers (ages 1 to 2): 11 to 14 hours.
- Preschoolers (ages 3 to 5): 10 to 13 hours.
- School-age children (ages 6 to 13): 9 to 11 hours.
- Teenagers (ages 14 to 17): 8 to 10 hours.
- Younger adults (ages 18 to 25): 7 to 9 hours
- Adults (ages 26 to 64): 7 to 9 hours
- Older adults (ages 65 and older): 7 to 8 hours
Sleeping In…
Avoid sleeping in – especially on weekends. The more your weekday/weekend sleep schedules differ, the worse the jetlag-like symptoms you’ll experience.
Napping
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit them to 15 to 20 minutes in the early afternoon.
Dinner Choice
Finish dinner 3-4 hours before bedtime, going to bed with a full stomach can make it harder to fall asleep and will negatively impact digestion. Avoid heavy, rich foods, and spicy or acidic foods can cause stomach trouble and heartburn. Also, these foods can affect your ability to stay asleep.
Caffeine
Cut out the colas and coffee, or avoid anything with caffeine for at least 6 hours before bedtime. Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Exercise
Schedule your more vigorous exercise routine earlier in the day or evening, at least three hours prior to your intended bedtime. Physical activity improves one’s likelihood of a good night’s rest. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Fluid Intake
Limit evening fluid intake after dinner and before bedtime. Drinking lots of fluids may result in frequent bathroom trips throughout the night. In addition, while a nightcap may help you relax, alcohol often prevents restful and sound sleep.
Set the Environment
Don’t use the bed as an office, workroom, or recreation room. Turn off electronic devices 1-2 hours before bed, and avoid having a television in your bedroom. The bedroom should be a calming “sleep-promoting” environment that is free from anything that will stimulate or distract us from our sleep.
The bedroom should be dark, cool, and quiet. The mattress and pillows should also be comfortable. White noise can help us fall asleep faster; a small tabletop fountain or a fan is perfect.
Relaxation Techniques
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:
- Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
- Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
- Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.
Bedtime Ritual
Develop a bedtime ritual. Drink a calming tea like Chamomile in the evening. Take a soothing bath at night. Read a book. Listen to soothing music. Engage in spiritual activities such as praying or meditation.
One reason for difficulty sleeping is stress. Write down your ideas or worries and your “to-do list” on a piece of paper before going to bed.
Things to Consider
If you wake in the middle of the night to go to the bathroom or because of interrupted sleep, do your very best not to turn on any lights or electronic screens. Even a bathroom light is enough to stimulate your brain into thinking that it is time to wake up.
If you have infants or young children who wake in the night, take turns allowing one parent to get a solid night’s sleep (no monitor in the room) while the other one takes on nighttime care. It’s not ideal, but luckily, this stage of life doesn’t last forever…it just feels that way at 2 am!
Give It Some Time
It can take 2-3 weeks until something may start to work well for you, so don’t give up after a few days of incorporating some of the tips … it may just take some time for your body to adjust. If you try these tips and still have no luck, it could be time to see a sleep specialist. Sleep tight!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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