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Your Health
When bedbugs bite

aving trouble falling asleep at night or staying asleep once you doze off? If so, you are not alone. Lack of sleep is a common woe—but if it’s a persistent problem, it can affect your productivity (and even your safety) during the workday. Fortunately, the solution may lie in a simple lifestyle change. Make some adjustments in your daily habits, and you’re likely to snooze better.

First of all, diet can make a crucial difference. Try avoiding caffeine in the afternoon and alcohol before bedtime (although a nightcap may help you fall asleep faster, it makes the later stages of sleep less restful). The timing of your meals matters, too: a heavy meal close to bedtime isn’t good, but going to bed hungry can leave you with midnight munchies. If you’re a smoker, you should know that not only is nicotine a stimulant that keeps you awake, but your body also goes through a nocturnal nicotine withdrawal that’s disruptive to your rest.

Second, make sure your bedroom is a sleep-friendly environment. Use blankets, air conditioning, or whatever it takes to get your room temperature just right, and if “just right” is just impossible, know that most sleep scientists believe a slightly cool temperature is better than too hot. Extra light may bother you more than you think, so use curtains, blinds or a blackout shade. And consider using earplugs, white noise or relaxing music to keep the outside world just that—outside. Finally, all those mattress ads on the radio aren’t lying: an uncomfortable bed can cause a less restful sleep.

Your day-to-day lifestyle can also affect your nights. Regular exercise can make you fall asleep faster and sleep better. It also fights stress—which can ruin a good night’s sleep on its own. Reduce your stress level, and you’re likely to sleep better. And while you’re de-stressing, you might want to tone down that hectic schedule as well: missing sleep during the week and then “catching up” on the weekends is no match for a consistent bedtime throughout the week. If you have trouble sleeping and changes in your daily habits don’t help, talk to your doctor or a sleep specialist. Most sleep disorders can be successfully treated.

Common Myths About Sleep

This column was adapted from an article from Achieve Solutions, the Web resource center provided by Children’s Employee Assistance Program.

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