Send to KindleStress and depression all too easily become common factors in our lives these days and they can be hard to treat. However, changing your lifestyle can aid recovery; factors like what you eat, how much exercise you do and whether you are sleeping well all contribute to good mental health. Forming good sleeping habits can prevent recurring problems in the future.
(Photo credit: Sean MacEntee)
Like most things in life, getting into a routine when it comes to sleep can really improve well-being. Going to bed and getting up at the same time every day can encourage your body into good practices, whether during the week or on your days off. With this said, worrying about not sleeping is sometimes more damaging. If you don’t drift off at ‘bedtime’, try a relaxing activity such as reading or meditation and go back when you feel tired.
Similar activities can become part of a nightly ritual which can help you to wind down at the end of the day. Try not to watch TV or play computer games too late at night as this may keep you up longer – instead, listen quietly to music or podcasts, have a bath at the same time every night or just keep a book by your bed.
Avoiding food before bed is another sensible action. Establishing a routine with your meals and snacks can help here as can reducing the amount you drink before bed to refrain from unwanted toilet trips later on. Caffeine and alcohol should be avoided in the evening where possible, as both can remain in your system for many hours and cause disruption to sleep patterns.
Comfort is naturally important. An environment which aids sleep is usually cool, dark and quiet. Check the quality and support of your mattress however as this can make a huge difference to drifting off. If there are noise or light distractions there are also ways of reducing these, such as ear plugs and blackout curtains. Whether you prefer sleeping on bunk beds or a feather kingsize, what works for you should always be considered along with more general advice.
While it does depend on individual circumstances, a combination of these small changes can pave the way towards a restful night’s sleep. Consistency is the thing here and even though the positive effects may take some time to show, they will hopefully remain for the long term.
May you be inspired – every day!
I was thinking of the opposite of insomnia… My brain usually shuts off at 8:30 pm and it’s way too early…hmmm…but I do feel better completing my hours of sleep. I’ve been trying out a new schedule for my body since I sleep earlier than usual.
MelissaTandoc Actually I read somewhere that in times past people went to sleep at sunset – because of the light – and got up around 3 am in the morning. Would that work for you?
I’ll try and get my hands on that article and share it with you.
It is funny that this entered my inbox at 4 AM, but you are in a different part of the world? <3 Jodi
JodiAman Yes, it’s scheduled to go out around 12 noon. I’m in India so that seems right
So true. I am forcing myself to get into a sleep routine, quite difficult when my work space in my bedroom. But it’s necessary
When I’ve had a few days of irregular sleep, I notice it on my skin and I do not like that!! Also, less pc for me lately and more reading. You can get much more done when your body is rested. Hope you’ve been doing well!! xoxo
@TJ Lubrano So nice to have you comment here – we’ve been so out of touch in recent months. I’m doing well and hope you are well too. I know exactly what you mean about a PC in the bedroom – horrible temptation that. Thankfully, I don’t have one there anymore. Like you, I’ve been consciously reading more and ‘pc-ing’ less. It’s done much for my sleep and general health I must say. Take care TJ – and stay wonderful ♥
I have to thank my parents for this…I have no problem dozing off.
Janaki Nagaraj Aren’t you a lucky one!
I love my sleep! I find, though, if I have a little wine before bed, I’m relaxed and can doze right off. No coffee after about 3 in the afternoon, though.
Great advice and tips, Corinne! Blessings!
@marthaorlando Ah my husband has been trying to convert me to wine even though he doesn’t drink any himself. I do like an occasional glass – but have yet to get used to having one every day
I’ve started having only one cup of coffee a day and a two cups of green tea. For someone who loved endless cups of both, that’s quite a feat let me tell you, Martha. ♥
@CorinneRodrigues Oh, yes! That is quite the accomplishment, Corinne. How I love my coffee . . .
No problem falling asleep either Corinne. Sleeping at the same time every night is a good routine. I get a little cranky if I stay up too late. LOL and waking up earlier allows me to get a lot more done. I think to wake up at a certain time each day, you just set the alarm and wake up at that time no matter for a week or two and it slowly becomes a routine/habit.
Aren’t you lucky that you have no issues falling asleep? I prefer to rise early too. However, I do know of people who just can’t do that!
PS: I’m sorry it took me so long to respond!
Sleep is something I never had problems with so far (Touch wood!!) As I seem to get so many brilliant ideas in my dreams. Its the waking up thing which is a problem. I hate getting up early in the morning. I can stay up in the night till any time but mornings make me feel scared. You can imagine the fear when I tell you my body also reacts in some way , expressing its displeasure at being disturbed so early..
Wonderful post Corinne!
Thanks for sharing. 
Sleep is so very important for us, more so the number of hours that you should ideally sleep, which is supposed to be 7-8 hours at least. However, most of us lack sleep in this regard, and tend to keep working late nights or remain stressed and worried, which prevents us from sleeping when we should.
Yes, listening to light music or reading a book to unwind yourself, or even meditating for a while does wonders. Speaking of myself, my working hours to stretch up to midnight most often as my clients are online that time. And I have to be up at 5 for my kids school, so I rarely get the much needed sleep. But yes, I do take a nap in the afternoon for an hour or so, though that still doesn’t make up for the lack of sleep. Guess I need to find other ways.
Hi Corrine:Love this post. Sleep is one of the things I relish and is something I desperately need to maneuver through the day. I recently wrote a similar column at my blog:
http://cjpwisdomandlife.com/2012/06/25/how-do-you-take-care-of-your-shell/
By the way, thanks for subscribing to Wisdom and Life. Hope you enjoy what I have to say,
Be well, Corrine!
–
Chris
These days many people have difficulty sleeping because of so many factors such as stress at work, unhealthy lifestyle, bad eating habits and not doing regular exercise. I think all of these factors play a major role in your health and overall wellness.
You have suggested really good points to follow and I already do most of them and I do not have any sleep issues
Thanks for the reminder, Corinne! Sometimes, when I’m excited about a certain project, I find it hard to sleep, and this has some negative consequences that I have to face later on.
@CorinneRodrigues @TJ Hiii!! Yeah, I’ve been very busy lately with work, but I’m super glad you’re doing well. Despise my busy schedule, I’m doing well here too.
Until I move out, I’m stuck with my workspace in my bedroom, but I just need a bit more persistent in knowing when to stop haha. But all going good so far. Till we chat again, stay fabulous!! Take care xoxo <3
Sleep has never been a problem for me, and I love to keep up to that time every day, and i feel blessed, for i encounter so many young students who come to the centre, with sleep as a major issue, and most of the time, I find they do not have a consistency in their timing, and also because of too much stress and worry, you have accurately pointed out what is required for sleep hygiene, thanks for sharing!
Hi, Corinne! ~
I heard or read recently that getting enough sleep is perhaps the #1 indicator for long life! I find that amazing since virtually everyone I see in the ‘rat race’ of life ignores their sleep needs! This post is a public service — Thank YOU!
So true, Corinne! I’ve gotten into the habit of applying cuticle cream and hand lotion at night before I go to sleep. It’s a small task that has turned into a routine…and it’s pretty indulgent, too! My skin’s happy and it helps me to relax before I lay down for the night. It’s a win-win!
Corrine, I agree with everything that you say. Yet, I believe sleeping is a gift. Half my life is gone with the worry that I didn’t sleep well last night..:(
I used to have sleeping problems earlier probably as I used to work for night shifts at my workplace, however this has changed.I don’t have a problem with sleep anymore.An important change that has helped me to get good sleep is keeping myself active throughout the day so gradually as night sets in my body is in a state to get some rest & deep sleep.
I really need tips on how to sleep well… am a terrible sleeper!!! Thanks for posting
Ash.
http://e-pinion.blogspot.in … do stop by my blog sometime
Dear Corrine
Thanks for this great tip. I have been having problems sleeping lately so this article will surely help in giving me a good night’s rest. But despite a good night’s sleep nothing really can compare with a cat nap in the middle of the day – especially after a good Sunday curry lunch.
My dear friend,
I have to agree with all that was said. In fact, good sleep habits will anyone feel more happy and healthy. It can also be a cause for concern such as Sleep Apena. Thanks for sharing.
very useful tips Corinne such simple things but in our daily routine and activities we tend to ignore …for me it was and is my caffeen habit that has kept me awake , trying to reduce it gradually … very interesting blog you have , going to read it post by post
I’ve been meaning to get black out curtains for my bedroom for ages, and just never seem to get around to doing it. My window faces the rising sun, and there are also street lights that shine into my bedroom at night. The extra light shining in makes it challenging to fall deeply asleep. Same goes for all the gadgets in the bedroom that emit an LCD screen light; those, I’ve dealt with, as they do throw out a significant amount of light in a dark room.
Finally, I have promised myself that I will get back into daily meditation and yoga, as both help to promote serotonin production. Now, to keep that promise! :)
- Dawn
Sleeping is a real struggle for me. I can only sleep for an hour and then i wake up for at least a full hour. It is so exhausting.
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Thanks for your visit, I tried to visit back, but you left the link to yoru google+ page instead of your blog, and after clicking 3 different links there trying to find your actual blog…I got this blog has been deleted. I couldn’t find the blog associated with the May Challenge. Wanted to read about your military travels. Could I suggest, as I have been to everyone using google+ to leave the url of the blog, use the drop down box for name and url……it’s soooooo much easier. Google + isn’t very user friendly to folks who want to blog visit.
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