Not getting enough sleep can make you feel out of sorts and unfocused — almost like you're one step behind your usual self. It can even make you feel out of sync with situations and people around you, whether it be family, friends, or coworkers.
It's important to get the sleep you need, so you can wake up ready to embrace your day and feel more engaged in what's going on around you.
It's important to get the sleep you need, so you can wake up ready to embrace your day and feel more engaged in what's going on around you.
There’s a lot you can do to regain control over your sleep. Minor lifestyle and environment changes — such as preparing for sleep, following a sleep schedule, and making your bedroom conducive to sleep — can have a major impact. And if you do shift work, there are ways to meet the unique challenges you face.
Prepare for sleep
Setting the stage for a good night’s sleep can help you get your mind and body into “sleep mode.”
- Relax your body
To reduce muscular tension, try techniques such as meditation, progressive relaxation, or even taking a warm bath.
- Unwind mentally
About a half hour before going to bed, enjoy a low-key activity such as reading or listening to music.
- Once in bed, try to stop worrying
Avoid solving your problems from your bed. Before going to bed, make a list of problems and “next steps” for the following day.
- Try a high-carb snack
A light snack that is high in carbohydrates, such as a plain bagel, might help you relax.
- Avoid heavy, spicy, or high-sugar foods.
Follow a schedule
Go to bed and get up at the same time every day — even on weekends. Creating this routine can help condition your mind and body to expect sleep at a regular time.
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