Prepare for the night’s rest. Create and stick to a sleep schedule/goal: 

It is recommended that, on average, adults need about 7-8 hours of sleep at night. But we are all individuals, and some will need more and others less. How can you tell: 

People who need more sleep often show signs such as irritability, a lack of patience and feeling “foggy-brained.” Craving calorie dense foods such as donuts and breads can be a symptom of sleep deprivation. On the other side, getting too much sleep, on a consistent basis, is not good either and could be a symptom of health problems that may require medical intervention/treatment.  

Since it is common to experience challenges getting 7-8 hours sleep every night, Dr. Charles Samuels, founder, and medical director at the Centre for Sleep and Human Performance, recommends that it may be better to think about a week’s worth of sleep. Getting 50-60 hours sleep a week may be an easier goal than achieving 7-8 hours every night. To achieve this weekly goal: 

 

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  • Go to bed and get up at the same time every day. Try to limit the “weekend” change to no more than one hour from the weekday pattern. Consistency reinforces the sleep-wake cycle.  
  • If you don't fall asleep within about 20 minutes, leave your bedroom, and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed. 
  • Naps can help to balance out the “sleep deficit,” but if you choose to nap, try to limit yourself to no more than 30 minutes and avoid doing so late in the day. If you work nights, you might need to nap late in the day, before work, to help make up your sleep debt. 
  • Pay attention to what you eat and drink; don’t go to bed hungry or “stuffed.” Avoid heavy meals before bedtime. Avoid caffeine for at least 8 hours before bedtime and be cautious about the use of alcohol and nicotine, which have stimulating effects. Alcohol may make you feel sleepy, but it will disrupt your sleep later in the night.
  • Maintain an active lifestyle; make physical exercise a part of your routine. Try to get outside and move every day. However, avoid being too active close to bedtime.  
  • Manage worries; try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management techniques might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety. Read the wellness article about Weighted Blankets to see how they can provide comfort and support you to get rest.