A sweet siesta in the afternoon when you’re sleepy seems like a great idea, but if you’re having issues sleeping at night, long afternoon naps can actually be counterproductive. If you feel you need a bit of a rest during the day, take a short nap of no longer than 30 minutes, or it may prevent you from proper sleep at night.
1. Limit Afternoon Napping
2. Invest in Comfort
Create an environment of
all-out comfort that will
cradle your tired self at the
end of the day in a style
you’ll happily become accustomed to! Primarily, invest
in a quality mattress with
the firmness that suits
you and pillows that suit your
sleeping style and position.
In a survey rating what was
most important for a good
night’s sleep, a comfortable
mattress came in at 92%
and comfortable pillows
Give yourself the best chance of an easy passage to dreamland by setting up your bedroom to be supportive of sleep. Darken your bedroom, use low wattage lights in the evening and limit all electronics when unwinding for bed. Keep your room slightly cool and as quiet as possible. If you live in a noisy area, consider running a fan, or picking up a white noise machine, or app.
3. Prepare Your Sleeping Environment
4. Have a Light Snack
Eating a heavy or spicy meal can keep you awake, but going to bed hungry isn’t helpful for sleeping either. Try a small snack that contains tryptophan and calcium, like bananas, nuts, figs, dates, whole grain cereal or bread, milk and other low-sugar dairy products. These release melatonin and serotonin in your body which are conducive to sleep, as they calm and quiet the brain.
5. Avoid Liquids Close to Bed
It’s a simple equation; drinking too much liquid before bed often results in one or more trips to the bathroom overnight. This is disruptive to your sleep cycles. Cut back on all liquids throughout your evening in preparation for sleep.
6. Stretch Before You Turn In
Sometimes we carry the tensions of the day in our bodies, which can make it difficult to unwind and get comfortable for sleep. Stretching for just a few minutes before bed helps your muscles relax and promotes better sleep. Consider taking a short, warm shower and stretching in the shower for double the relaxation benefit.
7. Lisez un livre
Éteindre l’ordinateur, la télévision et le téléphone intelligent au moins une heure avant d’aller au lit, et les remplacer par un bon livre ou un livre audio peut favoriser la somnolence. Pour relaxer votre esprit encore davantage, privilégiez des histoires calmes, qui font chaud au cœur, plutôt que des histoires complexes, à suspense ou d’horreur.
8. Pillows Can Help With Body Pain
Back pain is a common complaint and if it’s keeping you awake at night, try sleeping on your side with a pillow tucked in between your knees. If you prefer to sleep on your back, then place a pillow under your knees to tilt your hips and align your body more comfortably. This is also helpful for alleviating stomach pain.
9. Relieve Your Pain
It is important to manage pain, as any pain can interfere with sleep. When pain is keeping you up at night consider using TYLENOL® NIGHTTIME, which contains the trusted pain relief of TYLENOL®, with a sleep aid. To help you fall asleep and stay asleep.
10. Establish a Bedtime Ritual
Getting a good night’s sleep is the foundation for happier and healthier days. If you’ve been having difficulty sleeping, consider establishing a bedtime ritual that your body and brain will come to recognize as the passage to sleep. You could try a warm bath, listen to music or meditate, along with any combination of other ideas suggested here. Find out what works for you and get the sleep you need at night, so you can enjoy your days.