The Bottom Line

Have you ever sat through a speech or a podcast and thought to yourself, I wish they’d just give me the bottom line.

I understand that. I’m not a speaker and I don’t host a podcast. But I’m probably a lot like you. I like bottom lines!

Most often I write on a specific topic, but this time I want to give you 5 bottom lines to help you! I feel these are a few very important things you can add to your life to help you sleep better! Keep in mind that only a few, not all, of these might be helpful for you! Without further ado here are my 5 bottom lines.

1. Remove inconsistent noise

I’ve met several people who explain to me they can’t sleep without the TV on. To be honest, I’m very skeptical of that. I believe the inconsistent noise of the shows and loudness of commercials will fragment a person’s sleep. I’ve seen it several times before.

Allow me to put in one disqualifier though, on occasion while running a sleep study I will meet a patient who truly can’t sleep without the TV on. But for the majority, this still remains to be a good sleep hygiene principle. If you do need noise to initiate sleep, try to set your television, podcast, or radio on a timer to shut off after you’ve fallen asleep.

2. Avoid stimulants

This 2nd bottom line is hardly groundbreaking but no less important. Avoid stimulants after 12:00 PM. Stimulants can come in the form of chocolate, energy drinks, tea, cigarettes, coffee (including decaf), and pop. If you’re a heavy stimulant user, try to shrink it back slowly.

For example, if you drink stimulants until 6:00 PM, shrink back the time half an hour each day. 6:00, 5:30, 5:00 PM. You get the idea!

3. Exercise

I know the E word evokes dread in your soul unless you fit into a very limited category. But exercise can be helpful in regards to helping you sleep better. If you take up this challenge remember to avoid doing it 3 hours before bedtime.

If you aren’t a natural workout warrior, try to find routines or exercises you enjoy. Here are a few to get you started: biking, jogging, walking, yoga, dancing, or rowing. Some individuals find more enjoyment in exercise if they do it with someone. Ask a family member or a friend to join your quest.

4. Avoid naps

If you struggle with insomnia there’s a pretty good chance you’ll experience daytime sleepiness. And if you do, you’ll probably want to take a nap and once again you’ll have the potential to have insomnia at bedtime and the cycle will predictably continue.

With that being said, there are a couple of good ways to take naps. First, take a short nap for 15 to 25 minutes, and second, do it in the early afternoon.

5. Avoid bed usage

A good principle to install for better sleep is using the bed for only 2 things: sleep and romance. Avoid using it for other activities such as reading, television, and checking emails.

Do you have any bottom lines that are helpful? Any questions or comments? Drop them below!

By providing your email address, you are agreeing to our privacy policy. We never sell or share your email address.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Insomnia.Sleep-Disorders.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

Join the conversation

or create an account to comment.