It's important to get a proper night's sleep because it affects a persons productivity, memory, reaction time, alertness and patience. But there's no one rule to follow to get the best sleep possible. Since sleep is so personal, what is helpful for one person might not work for another. Individuals need to see what works for them out of these tips from sleep experts. A person might want to try one, two, or a combination of tips to get a good, quality sleep. However if sleeping problems persist, a doctor should be consulted. There might be a sleep disorder that warrants medical attention.
Maintain a regular bedtime and wakeup schedule. Try to stick to that sleep schedule, even on the weekends. Consistency helps alert the body to when it's time to go to sleep and wake up.
It's best to sleep only at night. Daytime naps will steal hours from nighttime slumber.
Create an ideal sleep environment. It should be comfortable and cool. The room should be quiet, without the noise of a radio or TV. Use a fan or earplugs to mask sounds like trains, airplanes, traffic or a snoring partner.
The mattress on the bed should not be too small, soft, hard or old. Look for one that offers adequate comfort and support. If there are two people sleeping there, make sure there's enough room for two.
Finish all exercise and consumption of food, caffeine, alcohol, chocolate and nicotine a few hours before bedtime. All of these items can interfere with sleep. If a person does need to eat indulge in foods that trigger serotonin, which makes the body tired. Try bread, cereal, milk, tuna or turkey. For a beverage, sip warm milk or herbal tea (such as camomile or ginseng).
Physical activity promotes a better sleep. Just be sure to exercise in the afternoon or early evening. Otherwise excess energy could be a problem.
Don't ponder a list of worries before you go to bed. Do all that before you are ready for bed so you aren't up half the night thinking about them.
Use the bed just for sleeping. Light from computers or televisions can inhibit sleep. If reading before going to sleep, use a low-wattage bulb, such as a 15 watt.
If a person wakes up in the middle of the night they shouldn't look at the clock. When people know the time it makes them agonize over it.
When a person can't sleep a hot shower or bath can be conducive to sleep because it relaxes muscles.