Sleep Hygiene: Four Principles for Sleeping Better than You Ever Have

Tossing and turning your way through the night can be incredibly frustrating, but getting a good night's sleep is as easy as developing a few healthy habits. Even champion snoozers can learn a thing or two about getting the most out of sleep.

Tossing and turning. Lying awake listening to night-noises. The ever-racing mind. It’s incredibly frustrating to need to sleep and not be able to. We all know how important it is to get a good night’s sleep. After all, when we’re rested, we perform better at our jobs, in our relationships, and at life in general. But sometimes, despite our best efforts, slumber is a distant dream.

Set your internal clock.

Sleep experts emphasize the importance of our “circadian rhythm,” our 24-hour day-night cycle that influences how much and how well we sleep. The more stable and consistent you can keep you circadian rhythm, the better you will sleep. Here are a couple of ways to help you set your internal clock, so that you can maintain a consistent circadian rhythm:

Do your best to maintain a routine where you go to bed at the same time each night, and get up at the same time every morning. Try to keep this routine even on weekends. Observe a fairly regular schedule for the other activities in your life: meals, exercise, medications, work, etc. That will help your body “expect” certain activities at certain times, including being ready for sleep when the time comes.

Develop sleep rituals.

Find other ways to communicate to your body that it’s time to slow down and sleep. Establish as many healthy pre-sleep habits as you can, so that these rituals can prepare you for restful sleep. Use traditional relaxation techniques, such as a warm bath, a short period of (non-work-related) reading, a cup of caffeine-free tea, meditation/relaxation exercises, etc.

Eat a light snack before bed.

An empty stomach can interfere with sleep. But so can a heavy meal. So find a happy medium, like having a bit of turkey with a glass of milk. Dairy products and turkey contain tryptophan, which naturally induces sleep. Allow yourself a few “planning and review” moments well before bedtime, then let your concerns go. Resist the temptation to review conversations from the day, worry about an upcoming challenge, or plan tomorrow. Instead, get into bed and focus on your breathing and observe your body relaxing.