1. Stick to a sleep schedule

• Go to bed and wake up the same time each day. As creatures of habit, people have a hard time adjusting to altered sleep patterns. Sleeping later on weekends won’t fully make up for the lack of sleep during the week and will make it harder to wake up early on Monday morning.

2. Exercise is great but not too late in the day

• Try to exercise at least 30 minutes on most days but not later than 5 or 6 hours before your bedtime.

3. Avoid caffeine and nicotine

• Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.

4. Avoid alcoholic drinks before bed

• You may think having an alcoholic 'nightcap' will help you sleep, but alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. A good nights sleep is much more desirable than alcohol, so decide wisely.

5. Avoid large meals and beverages late at night

• A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.

6. If possible, avoid medicines that delay or disrupt your sleep

• Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see if any drugs you’re taking might be contributing to your insomnia.

7. Don’t take naps after 3pm

• Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Get a good nights sleep and you may not even need naps.

8. Relax before bed

• Don’t over schedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

9. Take a hot bath before bed

• The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.

10. Have a good sleeping environment

• Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in your bedroom is kept on the cool side. A TV or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep.

11. Have the right sunlight exposure

• Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight.

12. Don’t lie in bed awake

• If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.

13. See a doctor if you continue to have trouble sleeping

• If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you. Remember that a good nights sleep is important.

You reached the end of this article on the 13 tips for getting a good night's sleep and I know that you’ve completely absorbed the information here and are looking forward to testing it out, but before you do here are other articles covering the same topic - Top 10 Sleeping Myths, Snoring and Health and Your Guide to Healthy Sleep.

Books I recommend

Sleep can be a very stressful thing if it isn't right. This article gives you a small amount of information compared to what further reading of these books can provide. I recommend you read these books further to improve your knowledge regarding sleep, espeically Martin's Counting Sheep.

Craig is a 22-year-old student currently studying psychology at Bournemouth University. He runs a self improvement blog and community filled with useful advice. His main aim is to help people exceed their expectations and reach their true potential. If you enjoyed this post, get free updates via RSS or E-mail.

Useful Links

• Medicinal Uses of Plants
  
• Sugar and Health
  
• Sleep Myths
  
• A Low Calorie Diet
  
• Social Smoking
  
• Snoring and Health
  
• Your Guide to Healthy Sleep

'On The Run' Summary

This is a broken down version of the above article. The 'On The Run' Summary is here to provide you with basic headers and points about the article so you can get the 'idea'.

1. Stick to a sleep schedule

• Go to bed and wake up the same time each day. As creatures of habit, people have a hard time adjusting to altered sleep patterns. Sleeping later on weekends won’t fully make up for the lack of sleep during the week and will make it harder to wake up early on Monday morning. This could be the very tip you needed to get a good nights sleep.

2. Exercise is great but not too late in the day

• Try to exercise at least 30 minutes on most days but not later than 5 or 6 hours before your bedtime.

3. Avoid caffeine and nicotine

• Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.

4. Avoid alcoholic drinks before bed

• You may think having an alcoholic 'nightcap' will help you sleep, but alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. A good nights sleep is much more desirable than alcohol, so decide wisely.

5. Avoid large meals and beverages late at night

• A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.

6. If possible, avoid medicines that delay or disrupt your sleep

• Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see if any drugs you’re taking might be contributing to your insomnia.

7. Don’t take naps after 3pm

• Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Get a good nights sleep and you may not even need naps.

8. Relax before bed

• Don’t over schedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

9. Take a hot bath before bed

• The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.

10. Have a good sleeping environment

• Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in your bedroom is kept on the cool side. A TV or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep.

11. Have the right sunlight exposure

• Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight.

12. Don’t lie in bed awake

• If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.

13. See a doctor if you continue to have trouble sleeping

• If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you. Remember that a good nights sleep is important.

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