5 Surprising Steps to Better Sleep

A good night's sleep is well worth its weight in gold.  However, our busy lives seem to overflow into our nights so that a good night's sleep feels more like an anomaly, a little pleasant surprise, rather than the norm.  Sometimes we think back to our high school days when anything less than 9 hours of sleep was debilitating and now 9 straight hours of sleep seems physically impossible.

So, we thought we'd do a little research on debunking sleep myths and confirming the facts about what can help to facilitate a great night's sleep.  Here are the 5 most surprising ones we found:

1. The Nightcap: Many believe that a drink before bed helps them sleep better.  False!  While alcohol can, in fact, help you fall asleep, it actually leads to disruptive, restless sleep due to its digestive process within your body.

2. Exercise Leads to Better Sleep...But Watch the Clock: Yes, regular exercise does lead to better sleep.  The only caveat is that, because exercise causes the body to remain in a more alert state, it's best to finish your workout 3-4 hours before you plan on hitting the sack.

3. Reduce Your Screen Time: While watching TV or reading on the computer might seem relaxing, it's actually reducing your melatonin levels which can lead to a harder time falling asleep.

4. Napping May Lead to Insomnia: In theory, a nap can be just what your body ordered.  And, when done right, this is true.  For many people, a short 10-15 nap in the early afternoon re-energizes them for the remainder of the day without consequence.  However, for some, an afternoon nap can actually decrease your body's sleep drive at night which can lead to poor sleep.  So, consider holding out on that nap if you're finding that it's affecting your nighttime sleep.

5. Get Out of Bed: Surprisingly, it's suggested that after 30 minutes of awake time during the night, it's best to go ahead and get out of bed.  Studies show that getting up and doing a few things (none of which are stimulating, of course) can lead to a quicker sleep turn around.  Simply reading or listening to relaxing music are some suggestions.  By staying in bed and tossing and turning, you're more likely to have more trouble falling back asleep than if you had simply gotten up in the first place.