How can I promote good, healthy sleep?

Sleep only as much as needed to feel refreshed and healthy the following day, not more. Always awaken at the same time, even if you go to bed late. On weekends, continue to awaken at the same time. Make sure naps are no longer than 20 to 30 minutes. Be consistent in getting healing sleep that is refreshing and healing.

Avoid salty foods. Following a reduced sodium diet helps some insomniacs sleep more soundly. Avoid chips, crackers, nuts and other foods high in sodium before bedtime.

Avoid exercise and intense mental activities four hours before bedtime. Moderate daily exercise will help to deepen sleep as it reduces stress and lengthens slow-wave (delta) sleep. But exercise before bedtime can increase alertness and make it difficult to rest. Also, stay off the computer and put away work-related tasks several hours before bedtime so the mind has time to wind down.

Suggestions to help achieve adequate sleep:

1. Consistently maintain regular bedtime and wake-up hours.
2. Avoid caffeine within 8 hours of bedtime.
3. Regular exercise will promote better sleep HOWEVER, avoid intense physical activity close to bedtime.
4. Follow healthy eating habits and adequate water consumption.
5. Avoid stressful or noisy distractions while trying to get to sleep.
6. Avoid alcohol consumption, which can disturb sleep quality.
7. Try deep breathing, visualization, prayer, or relaxation exercises as you fall asleep.

People report sleeping better when they've exercised regularly. Moderate sleep complaints decrease with regular exercise. Exercise improves falling asleep more quickly, longer periods of deep sleep and feeling more refreshed in the morning. Exercise can improve sleep quality in people experiencing stress, anxiety and depression because exercise has proven positive effects on all of these emotional issues. Good sleep quality improves resistance to stress related illness.