10 Foolproof Ways to Improve Sleep

Take a few simple steps for better rest and rejuvenation

Tired minds don’t plan well. Sleep first, plan later. — Walter Reisch

My mode of operation has almost always been to burn the candle at both ends. It’s become even more challenging since the advent of the computer and the World Wide Web.

I often have to force myself to get up from the chair and whatever I’m doing online to head for the bedroom.

Over time, I have learned a few simple techniques to keep me in the bed and sleeping soundly through the night.

#1: Buy the most comfortable bed you can afford.

For me this turned out to be a foam mattress with hypo allergenic fabric and fill. I use a very light high count sheet set and comforter. Pillows are a must, two for the head and one long pillow for body hugging and to keep my legs separated.

#2: Add a pillow top Goose down filled feather bed to the top of your mattress.

Adding this product or one like it will change everything in terms of comfort.

My body is over 5 decades old and has endured broken bones and more.

I used to wake up in the night with numbness in various areas, not anymore.

You will have to pay attention when buying sheets, they must be deep enough to accommodate this item underneath.

“Sleep is my lover now, my forgetting, my opiate, my oblivion.”
― Audrey Niffenegger

#3: Leave your phone in the living room.

My phone is connected to everything I do. It gets alerts for email, Facebook comments, texts, and the list goes on. When an alert comes in the bedroom gets all lit up by it coming on, not to mention the sounds. This used to wake me up and of course I would be curious and want to check. Leave it in another room.

#4: Buy a night mask to block out any light.

I just added a whole fleet of these. As a boy I often noticed women wearing these in the movies or TV shows.

Somehow I associated it with rich people or something. Yet, I often find myself sleeping when it is daylight.

I did not realize what a difference light makes to my body. The Circadian Rhythm thinks we are supposed to be awake when it’s light out. But now, I get to chose.

“Sleep is God. Go worship.”
― Jim Butcher

#5: Add white noise or crashing surf sleep sounds on an Echo or other device.

This one is amazing. All I do is tell Alexa to play white noise, or ocean sounds and I get a calm and relaxing soundtrack played all night to south and relax me.

#6: Bring a bottle of water placing it within reach.

My mouth is often wide open while sleeping. This means I am breathing in and out all night through my mouth and invariably I am awakened with a bone dry throat.

If I don’t have water on the bedside table, I have to get up and go into the bathroom interrupting solid restful sleep.

#7: Add door blocks and locks or other security for worry free sleep.

I often see news of forced entries into residential homes overnight while the occupants sleep.

So, I’ve added this device to all my doors.

If someone tries to get in, I know I will hear them and have some additional time for taking steps to defend myself.

This means I rest much easier at night.

“Man is a genius when he is dreaming.”
― Akira Kurosawa

#8: Don’t consume caffeine after 2:00 pm.

Coffee, soda, even nutritional supplements can have caffeine. For me this also means sugar. Know what you are consuming and when if you want to have good quality rest.

#9: Add a HEPA air filter to the bedroom.