Tips For Upping Your Sleep

To sleep longer—and better—consider these suggestions:

  • Set a regular bedtime. Your body craves consistency, plus you’re more likely to get enough sleep if you schedule rest like your other important tasks.
  • De-caffeinate yourself. Drinking caffeine to stay awake during the day can keep you up at night. Try resisting the coffee and colas starting six to eight hours before bed.
  • De-stress yourself. Relax by taking a hot bath, meditating or envisioning a soothing scene while lying in bed. Turn off daytime worries by finishing any next-day preparations about an hour before bed.
  • Exercise. Working out can improve sleep in lots of ways, including by relieving muscle tension. Don’t work out right before bed, though, since exercise may make you more alert. If you like, try gentle upper-body stretches to help transition into sleep.
  • Make your bed a sleep haven. No paying bills or writing reports in bed. Also, if you can’t fall asleep after 15 minutes you can try some soothing music, but if you remain alert experts recommend getting up until you feel more tired.