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how to sleep better tip 3

Posted by on Aug. 17, 2011 at 3:21 PM
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How to sleep better tip 3: Create a relaxing bedtime routine

If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

Make your bedroom more sleep friendly


  • Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
  • Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
  • Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow.  Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.

Reserve your bed for sleeping and sex

If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to nod off.

Relaxing bedtime rituals to try

  • Read a book or magazine by a soft light
  • Take a warm bath
  • Listen to soft music
  • Do some easy stretches
  • Wind down with a favorite hobby
  • Listen to books on tape
  • Make simple preparations for the next day
by on Aug. 17, 2011 at 3:21 PM
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