What Promotes Sleep?

There's a lot you can do to promote sleep and regain control. 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 also ways to meet the unique challenges you face. Try implementing some of these tips and print them out so you can refer to them later.

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 relaxation 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 soothing 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 crackers, pretzels, or a plain bagel, might help you relax. But be careful not to overeat; indigestion can interrupt sleep.
• Drink a glass of warm milk. It turns out there's a scientific basis for your grandmother's old-time remedy. Milk and other dairy foods contain tryptophan, a chemical that may promote sleep in some people.

Go to bed when you're sleepy

Stay out of bed until you feel tired enough to go to sleep. If you've been lying in bed for 20 minutes and can't fall asleep, go into another room and do something relaxing, such as reading a book. Return to bed only when you're sleepy.

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.

Improve your sleep environment

There are many ways you can make your bedroom more conducive to sleep, including adjusting the temperature, blocking out noise and light, and moving or turning off distractions like clocks and TVs. Use our Snooze Improver tool to discover simple bedroom tips that can help promote sleep.

Tips for shift workers

If you need to get a good night's sleep during the day, one of your biggest challenges may be dealing with the sunlight. Here are some suggestions:

• If possible, work in brightly lit areas during your shift.
• Take a quick nap if you find you didn't get enough daytime sleep. A nap just before work or during a break at work has been shown to improve alertness and reduce accidents while on the job.
• When you drive home in the morning, wear sunglasses. Limiting light to your eyes tricks the brain into thinking it's getting close to nighttime.
• Make sure your bedroom is absolutely dark. If any daylight is creeping in through the curtains or shades, drape a thick towel or blanket over the window. You might also consider wearing a "sleep mask."

Next: What Disrupts Sleep?