Advice and ideas to help add some ease to getting your Zzzs

Sleeping well is foundational for good health – but sometimes getting a good night’s rest is easier said than done. Whether you’re having trouble falling asleep, waking up in the middle of the night or waking up too early, the result is the same: being fatigued, feeling crummy and, eventually, suffering ill health.

But don’t be discouraged: there are some relatively easy things you can do to get yourself back on the path to dreamland. Here are four tips to help ensure you’re getting the rest you need.

Be smart about your intake

Different foods affect people in different ways, but it’s generally accepted that eating heavy meals late in the day, giving yourself less than six hours between your last coffee and bedtime, and drinking alcohol can all have a negative affect the quality of your sleep.

If you want to ensure a good sleep, eat lighter evening meals including sleep-friendly foods and avoid heavy, fatty or very spicy foods close to bedtime. Plan your day’s caffeine consumption to ensure that you have enough time for it to wear off before you get into bed. And don’t have a nightcap right before bed – it’s a habit that can end up backfiring big time, causing sleep apnea, insomnia and even making your hangover worse.

Make your move

Physical activity and exercise have myriad benefits on sleep – including reducing stress levels and making you physically tired, so that it’s easier to fall asleep and stay that way. Just don’t make exercising your last task of the day; those exercise-induced endorphins may keep you up.

Choosing a fitness routine that you enjoy, especially one that gets you active outside, among friends, is a great way to improve your sleep. Check out some inspiration from the Healthy Tomorrow Foundation.

Manage your stress

There is no shortage of things to be worried about these days, and that means no shortage of things to keep us awake during sleepless nights! Do your best to manage your stress during the day by identifying your stress triggers, using mindfulness strategies to manage challenging feelings and enlisting professional help where possible. Dealing with your problems during the day can help you sleep better at night, which has the added benefit of making you more resilient during waking hours.

Stick to a schedule

The best things in life take a little planning, and like many health recommendations, your sleep will benefit if you can institute a strong routine. Healthcare providers recommended adults aged 26 to 64 get seven to nine hours of sleep each night, and babies, kids and teens need even more – between 10 and 16 hours nightly.

The best way to make it happen? Go to bed at the same time every night and wake up at the same time every day. (You can use your smart phone or smart home device to help with this – your Apple alarms and Alexas would be happy to play you a special “get ready for bed” song.) Keep smartphones, TVs and other devices out of the bedroom – in fact, you’re better off putting them down two hours before bedtime – and instead do something relaxing, like taking a bath, reading or meditating.

Of course, insomnia can be a sign of other things going on with your health, from anemia to sleep apnea to perimenopause. If you feel like you’re doing everything right but still can’t get a good night’s sleep, make sure to check in with your family physician or primary healthcare provider.

Want more information on healthy living and health-care delivery sent directly to your inbox? Subscribe to our newsletter and get all of our content first!