11 Healthy Habits to Improve Your Sleep

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Getting a good night of interrupted slumber is a fantasy that eludes many, forcing them to find relief in over-the-counter or medications. But there are natural, healthier remedies that can be part of any restless insomniac’s daily routine. Implementing some around-the-clock habits will help send you off to dreamland without drugs or pricey new-age technological devices. A few simple adjustments to your schedule and bedroom can make all the difference if you’re tired of being tired.

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Getting accustomed to a routine and sticking to it is a good start, said Chip Coffey, director of therapy services at St. Luke’s Behavioral Health Center in Phoenix. This means waking up at the same time, even on the weekends, and going to bed at the same time each night. “If you do have a weekend party to go to, have fun, enjoy and then as soon as you can, get back to your scheduled bedtime.”

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Regular exercise can play a key role in ensuring a good night’s sleep. Coffey recommended exercising in the morning, if possible, rather than in the evening. “It is helpful to do yoga or stretching in the evening, however, avoid intense workouts.”

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Don’t worry, there’s no need to give up that morning cup of java you need to get up and moving. But pay attention to the second mid-morning cup at the office, and the third and fourth cups after lunch you use to fend off a food coma. “Many people are not aware of the amount of caffeine they consume, especially in the afternoon,” Coffey said. “Try not to drink caffeine after 4 p.m.”

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It’s OK to get some shut-eye during the day, but when it comes to naps, adopt a feline philosophy and keep it brief, Coffey advised. “Try to limit n...............


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11 Healthy Habits to Improve Your Sleep