Six tips to help you get a good night’s rest

There are many factors that can interfere with a good night’s rest such as illness, work stress, or lack of physical activity. If you’re ordinarily a good sleeper, but you’re having problems falling or staying asleep here are my tips for getting a better night’s sleep.

  • 1 Stick with your sleep schedule

    The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day. Being consistent reinforces your body’s sleep-wake cycle. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour of sleep. If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing like reading a book or listening to soothing music. When you feel tired go back to bed.

  • 2 What you eat and drink makes a difference

    Don’t go to bed feeling hungry or full. Avoid eating heavy or large meals within a couple of hours of bedtime. The discomfort of an empty or full stomach may prevent you from sleeping.

    It’s worth bearing in mind that the stimulating effects of nicotine and caffeine take hours to wear off and although alcohol may make you feel sleepy it can disrupt your sleep later on.

  • 3 Create a relaxing environment

    Your bedroom should be a cool, dark, and quiet environment. Avoid prolonged use of your cell phone, computer, or tablet before bedtime. Calming activities such as taking a bath can help promote better sleep.

  • 4 Avoid long naps

    Long naps in the day can prevent a good night’s sleep. If you nap at the weekend, for example, limit this to 30 minutes.

  • 5 Stay active during the day

    Regular physical activity will help promote better sleep. Spending time outdoors in the fresh air can also help. Avoid exercise too close to bedtime, however.

  • 6 Unwind and manage stress

    I tell my patients, M.E.N. is the cause of all stress and stress is the cause of all disease. M.E.N. stands for mechanical stressors, emotional stressors, and nutrition. If you want to get a good night’s sleep you need to resolve your worries and concerns before bedtime. Start by writing down what is on your mind and setting it aside for tomorrow. There are other tools you can use too to help reduce stress such as meditation.

For more information about M.E.N. and the McCaffrey Method visit or call Heather on (217) 726-0151 and book a consult with me today.