15 Ways to get a Good Night's Sleep
Introduction
Here are some guidelines for a good night's rest! Hopefully, this will help you swim against the current of 'nite-outs' in IIT and give you the gift of good night's sleep. All the Best!!! , as you take a step to organize... the most important habit of your lifetime!
Exercise
Exercise during the day, preferably in the late afternoon before dinner. Do not exercise within 4 hours of going to bed. Aerobic exercise (not necessarily 'aerobics', but the type that gets you sweating for 20 minutes or more) is best, but 45 minutes to an hour of brisk walking will work.
Regular Bedtime / Wake Time
Go to bed and get up at regular times, even if you are tired in the morning. Do not vary your time of going to bed or getting up. However if you have consistent sleep problems, try getting up half an hour earlier in the morning than your usual time; it may help you get to sleep that night.
Do not Fight and Fret about Sleeplessness
Do not try to make yourself sleep. If you are unable to fall asleep after 20 - 30 minutes, leave your bed, engage in some relaxing activity (such as watching TV, sitting in a chair and listening to a relaxation tape, or having a cup of herbal tea), and do not return to bed until you are sleepy. Repeat until you fall asleep. Also work not to worry, get upset, fight or fear sleeplessness. Even if tired the next day, your adrenaline should keep you functioning adequately for the tasks you most need to accomplish.
Meals before Sleep
No heavy meals right before bedtime. Avoid stimulating or spicy foods. Eat a small snack about two hours before bedtime. A good choice would be a banana and a glass of milk. Some people also find drinking a glass of milk 30 minutes before sleeping is helpful.
No Stimulants
Avoid caffeine, sugar or other stimulants within 4 hours of going to bed. Avoid even moderate use during the day. If you must have some, do so only in the AM and have small amounts.
Sleep Ritual
Develop a 30-minute or more sleep ritual before bedtime. This is a relaxing activity you do every night in the same order at about the same time before you get into bed. Avoid vigorous physical or mental activity and emotional upsets. A hot shower, bath, or other relaxing or inspirational reading activity may be helpful.
Sleep Restriction
Cut down on time in bed not sleeping. Estimate average total hours currently actually sleeping, i.e.- 5 hours. Determine time of day you wake up, i.e., 8am. Subtract sleep hours from the wake time (i.e., 8am - 5 hours = 3am.) Go to bed at this time. Make sure to get up at the regular wake time, and take no naps.
The Bed is for Sleep
Eliminate non - sleep activities in bed (such as reading or doing other work) to strengthen associations between your bed and sleeping (unless these other activities are part of your sleep ritual).
Relaxation
Use relaxation techniques, such as slow, deep breathing or tensing/relaxing muscles. (Some are found at: http://www.hws.edu/studentlife/resources/counseling/relax.asp).
Medical
Get a full physical check-up from a physician to rule out medical problems or medication side-effects. Also for persistent sleep problems or daytime fatigue, a physician can be referred to.
Naps
Only take quick 'power' naps no longer than 20 minutes and no later than the afternoon.
Thoughts
Keep a notebook by your bed. If something is on your mind, you can get some peace by writing it down, knowing it will be there when you wake up. Then focus on positive thoughts.
Sleeping Environment
Reduce noise through the use of ear plugs. Remove or turn-off potentially distracting noises, like ticking clocks. Keep your room at a comfortable temperature if possible. Also, keep your room as dark as possible, and get comfortable sheets, blankets, pillows, pillowcases, and pajamas/clothes to sleep in.
Mental Health
Talk to a therapist to rule out any psychological causes of sleep disturbance.
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