Use your bed for sleeping and sex only. Do not do any other activities in bed as you may start to associate the bedroom with more stimulating activities and not as the place to sleep.
Establish regular sleeping hours. Try to get up each morning and go to bed each evening at the same time. Oversleeping can be as detrimental as sleep deprivation. Aim for seven to nine hours of sleep nightly. How you feel each day is an important indication of how much sleep is right for you. Also, look for signs of sleep deprivation as outlined in our healthy sleep tips. If you constantly require more than nine hours of sleep per night, see your doctor. There are some health conditions such as anemia or hypothyroidism that cause fatigue.
Meditate in the evening. Performing relaxing activities in the evening will help you wind down before bed.
Avoid using sleep-aid drugs. Sleep has two phases – non-REM and REM sleep. Research has found that REM sleep is essential to rest and recuperation. We also dream during this stage. Many people who take sleep medications, either over-the-counter or prescription, may experience insufficient amounts of REM sleep. The result is feeling unrested when you awaken, increased fatigue, moodiness and irritability. Studies have also found that a decrease in life span is associated with the use of sleeping medications and that they may be addictive.
Read something spiritual or listen to calming music.Develop a calming bedtime routine to help you relax. Carefully choose your nighttime reading selections – if they are too enticing you may stay up too late reading. Also, do not read anything stimulating, suspenseful or exciting because it may keep you awake.
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