What do you do to sleep better? Let's share our tips!

Sleeping well is essential for our daily well-being. Inadequate or poor quality sleep affects our mood and lowers our energy level even if we are perfectly healthy. For people suffering with chronic conditions avoiding insomnia can be more difficult because of pain and other symptoms that can aggravate at night. That's why it is so important to follow some rules which will allow you to prepare yourself for the night and sleep better. Good news - it's not as hard as it may seem

1. Set a schedule.

That means going to sleep and waking up at the same time every day (yes, even weekends!). Try to avoid spending more time in bed than you need. Maintaining good light hygiene will help: Open the blinds or go outside as soon as you wake to get energized, and shut off all the lights (including electronics) when you go to sleep.

2. Eat well to sleep well.

The key to beating insomnia isn’t just in the bedroom—it’s also in your kitchen. Eat balanced meals throughout the day, and make breakfast your biggest. Digesting food requires energy, so if you eat a heavy meal late at night, your body will be hard at work digesting when it should be sleeping. Steer clear of greasy or fatty foods before bed as well, as they cause reflux which can wake you up during the night, says Sandra Fryhofer, MD, from the Council on Science and Public Health.

3. Cut the caffeine and alcohol

Caffeine can stay in your system for up to 7 hours, so if you have trouble sleeping, don’t drink it past noon. It can also increase nighttime urination.

Alcohol isn’t the answer, either. About 10-15% of chronic insomnia cases result from substance abuse, especially alcohol, according to the University of Maryland Medical Center. Excess alcohol tends to fragment sleep and cause you to wake every few hours, so limit yourself to one or two drinks with dinner.

4. Say yes to yoga.

Gentle yoga before sleep will put your mind and body to rest. You can even do these easy poses in bed:

- Short meditation: Sit cross-legged on your bed and lean back slightly onto your pillows. Rest your hands on your thighs, close your eyes and just breathe for a few minutes.

- Cross-legged bend: Still in this position, bend forward from your hips and stretch your arms out in front of you on the bed. Stay here for a few minutes.

- Reclining twist: Lie flat on your bed. Hug your right knee into your chest, then twist your leg across your body to the left while turning your head to the right. Lower your leg, and then do the same with your left leg.

5. Put down the iPad.

Cell phones, laptops, iPads, TVs—they all need to be switched off if you expect to get a good night’s sleep. All the way off. Light emitting devices stimulate and engage the mind, which is the opposite of what you want to be doing right before bed.

6. Embrace exercise.

Some say that exercising in the evening makes elusive sleep harder to find, but it really depends on the person. Find the time of day that exercise makes your body most happy, and stick with it. One study showed that having a regular exercise schedule helped insomniacs feel less depressed and more energized throughout the day.

7. Stay cool.

When your body temperature drops, you start to produce more melatonin, so keep your bedroom temperature between 65° and 75°F. Taking a hot shower or bath right before bed helps too, since the quick drop of temperature after you get out makes you feel sleepy.

8. Stop smoking

If you need another reason to quit, here’s one: Nicotine is a natural stimulant, so it keeps you from falling asleep. Even worse, withdrawal pangs may keep you awake at night. Studies show that smokers are four times more likely to feel not as well rested after a night's sleep than nonsmokers.

9. Use the bed only for sleeping.

Avoid use of the bed for watching TV, eating, working, or any other activities. If you do wish to use the bed for a bit of nighttime reading, read only pleasure books in bed.

Therapists often use "reconditioning" as part of a treatment plan for insomnia. With this method, people are "reconditioned" to associate the bed with sleep. If you find yourself unable to sleep at all, get out of bed and move to another room, so that you only associate the bed with sleep and not with wakefulness.

10. Create a restful sleeping environment

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.

If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.

Sources: forbes.com, medicinenet.com, prevention.com, nhs.uk

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How about you?

Do you experience problems sleeping? Which of these tips do you find most useful for you?

Do you have other ideas on how to sleep better?