The importance of a good night's sleep can't
be underestimated. Sleeping well can improve your concentration, your mood and
your overall health. Read these tips on how to get a good night's sleep, and
you'll be on your way to better sleep in no time.
Make a
bedtime routine.
Try to do the same things each night before
you go to bed. This could include the usual activities, such as brushing your
teeth, plus a few relaxing extras such as watching a TV show or taking a warm bath.
The more regular your routine the better: When you start doing these
activities, your body will tell itself that it's time to get ready for sleep.
Go to bed at
the same time each night and wake up at the same time each morning.
This isn't always possible, but the more
consistent you can be about your bedtime and your wake-up time -- weekends
included -- the easier it will be to get a good night's sleep.
Why? Your body operates on circadian rhythms,
which are related to patterns of waking and sleeping. When these rhythms are
disrupted, so is your sleep. In other words, when you sleep in one morning
because you didn't sleep well the night before, your cycle will change: You'll
get tired later every day and want to wake up later, too.
Avoid naps.
Naps are useful if you're feeling sick, but
avoid using them when you're simply feeling drowsy. They can disrupt your
body's clock and make you less tired at your regular bedtime. Instead, wake
yourself up by making yourself laugh or by getting some exercise.
Try warm
milk and whole wheat bread.
Warm milk contains tryptophan, an amino acid
that kicks a brain chemical called serotonin into high gear. Researchers have
found that serotonin plays an important role in helping people sleep. Adding a
slice of whole wheat bread, a source of carbohydrates, enhances the effect of
the tryptophan naturally -- and it's good for you, too.
