12 Simple Steps to Improve Your Sleep

More and more research is coming out emphasizing just how important sleep is to our physical and mental health. Getting the right amount of restorative sleep seems to guard against everything from the common cold to Alzheimer’s Disease.

Last October I attended a conference in which Suzie Bertisch, MD, MPH spoke. She is the Clinical Director of Behavioral Sleep Medicine at Brigham and Women’s Hospital and Assistant Professor of Medicine at Harvard Medical School. Dr. Bertisch shared some of the important things that happen when we sleep, including the clearing out of toxins and neural waste in our brains as well as physical restoration. Sleeping is critical to brain processing and memory and learning.

So, we now know pretty much without a doubt that sleep is important, but many of us struggle with getting a good night’s rest. To help with this, Dr. Bertisch recommended this article: Twelve Simple Tips to Improve Your Sleep (http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips).

Below are the highlights, but be sure to check out the full article at the link above for the details and more ideas on how to get that restful night’s sleep we all need.

  1. Avoid Caffeine, Alcohol and Other Chemicals that Interfere with Sleep (at least 4-6 hours before bedtime)

  2. Turn Your Bedroom into a Sleep-Inducing Environment (quiet, dark and cool)

  3. Establish a Soothing Pre-Sleep Routine (perhaps take a bath, read a book or meditate)

  4. Go to Sleep When You’re Truly Tired (if not asleep within 20 minutes, get out of bed, go to another room and do something relaxing)

  5. Don’t be a Nighttime Clock-Watcher (turn your clock’s face away from you)

  6. Use Light to Your Advantage (let in the light first thing in the morning and try to get some sun during the day)

  7. Keep Your Internal Clock Set with a Consistent Sleep Schedule (both weeknights and weekends)

  8. Nap Early – Or Not at All (keep it short and before 5pm)

  9. Lighten Up on Evening Meals (finish dinner several hours before bedtime)

  10. Balance Fluid Intake (not too little that you wake up thirsty or too much that you wake up having to go to the bathroom)

  11. Exercise Early (finish at least three hours before bed)

  12. Follow Through (If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician or a sleep specialist)

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Tom Klisiewiczsmart-monthly