To get a better night’s sleep, you need to strengthen your natural sleep patterns, says Walsleben, who suggests the “Four Rs of Sleep,” so named by Joan Shaver, Ph.D., RN, professor and dean of the College of Nursing at the University of Illinois at Chicago. .
Regularize your sleep-wake patterns. Get up at the same time every day, says Walsleben. If you wake up at 7 a.m. during the week, donÂ’t sleep in on weekend mornings. Avoid naps, unless you usually take one. Try to get the same amount of sleep every night. Some people need nine hours of sleep every night; some are fine with less. Find out what works for you and then stick to it.
Ritualize your cues for good sleep Use the bedroom only for sleep and sex, says Walsleben. Keep the room quiet, dark, and cool. Go to bed only when youÂ’re sleepy.
Relax On the left side of a notebook page, list the issues that are running through your mind; on the right side, list actions you can take to resolve those issues. Are you worried about money? Write that down on the left. On the right, make a list of ways you can ease those worries — postpone your vacation, call a financial planner, file a tax extension, cut up your credit cards.
Resist temptation That includes alcohol, tobacco, and caffeine, all of which can interfere with sleep, says Walsleben.
Energy and wellness coach Pamela Smith, RD, author of “The Energy Edge and Take Charge of the Change”, offers these additional suggestions:
Tame the night sweats If youÂ’re approaching menopause, night sweats and hot flashes can really disrupt your sleep.
Stabilizing your body chemistries with foods that include phytoestrogens from soy products and flaxseed can help regulate your hormones, which, in turn, will ease the sweats and flashes and let you sleep better. You may need to speak with your doctor about evaluating your hormone status.
Skip the sugar High-sugar and high-fat snacks may make you feel drowsy, but when your blood sugar falls a few hours later, youÂ’ll wake up hungry and wonÂ’t be able to get back to sleep. Going to bed hungry isnÂ’t the answer, either. If you havenÂ’t had enough to eat, your brain will stay alert until you feed it. Good bedtime snacks, says Smith, include a small bowl of whole grain cereal with low-fat milk, half a turkey sandwich, or a banana with skim milk. All of these combine protein and complex carbohydrates to keep blood sugar levels stable throughout the night.
Get moving Take a walk, ride a bike, or swim for 30 to 40 minutes a day, four times a week. Exercise will help you fall asleep faster and sleep longer than if you don’t exercise at all, says Smith. And by increasing your endorphins — your brain’s “feel good” chemicals — you’ll be better able to deal with the stress that may keep you from getting a good night’s sleep. (Just make sure, says Walsleben, that you avoid strenuous exercise within three hours of bedtime, or you’ll be too energized to get to sleep.)
Turn over If you sleep on your stomach, you can end up with back and neck strain that might be painful enough to disrupt your sleep, says Smith. Sleeping on your side can also help you breathe more easily, reducing snoring that can awaken you during the night. For the best sleep posture, put a pillow under your knees to comfortably support your lower spine. To avoid neck and shoulder aches, use a pillow that is thin enough to support your head without flexing your neck (foam pillows are sometimes too springy; down pillows work best). Make sure youÂ’re warm enough (if you stay curled up all night to conserve heat, your back may get sore), and give yourself enough room to move (staying in one position for too long can leave you feeling stiff in the morning).
Don’t try too hard If you’re still not asleep after being in bed for a half-hour, says Smith, get up and do something that will calm you — such as reading — until you feel drowsy. Try to stay awake until your eyes start to close involuntarily. Don’t look at the clock — the more you focus on not sleeping, the less likely you are to sleep.
