TIPS FOR QUALITY SLEEP
Improve your sleep
Getting a good night's sleep can be difficult. According to the Centers for Disease Control and Prevention (CDC), more than a quarter of the U.S. population reports that they don't get enough sleep from time to time.
Not getting enough sleep increases the risk of accidental injury and many chronic health conditions, including diabetes, heart disease, and depression.
It's important to develop habits that promote health and eliminate the habits that keep you up at night.
Establish a routine
A consistent sleep schedule is an important part of improving good sleep. According to the Mayo Clinic , regularly changing the time you go to bed and wake up disrupts the body's biological clock. Sticking to a regular schedule, including on weekends and holidays, can help you get the rest you need.
To stick to a schedule, prepare your mind and body for sleep by developing a relaxing bedtime routine that starts at the same time each night.
For example, take a warm bath, listen to soothing music, read a book, or do other activities that help you relax. This will signal your body that it's time to go to sleep and help you fall asleep faster and easier.
Get electronics out of your bed
Try to separate your bedroom from other aspects of your life that can be stressful . According to the National Sleep Foundation , the presence of electronic devices like laptops and cell phones can make it harder to fall asleep.
The blue light from glowing electronic screens prevents your body from producing melatonin, an important hormone for sleep. If you tend to associate your bed with activities other than sleep, that can also make it harder for you to calm down and fall asleep.
Set up a sleeping environment
Imagine yourself in a perfect sleep . What does the room look like? How does that compare to your current bedroom? According to the Mayo Clinic, improving your sleep can mean changing your sleeping environment.
First, check your bed . Is it big enough? Do you wake up with a sore neck? How often do you bump knees with your spouse? A new bed, mattress, pillow or duvet can make a big difference.
Next, think about your bedroom at night . Light, sound, and temperature are some of the most common causes of sleep disruption. Try to find ways to moderate those factors and create an environment that is always quiet, dark, and cool.
If you can't ignore the noises around you, invest in earplugs, a fan, or a sound machine that produces soothing white noise . Use blinds or window blinds to block outside light and make sure all lights in the house are turned off. Finally, keep the temperature in your room comfortable and cool.
What should you avoid drinking before going to bed?
What you drink in the hours before bed can make or break your ability to fall asleep. Caffeine and alcohol are two common culprits for sleep disturbances.
Caffeine is a stimulant that can keep you awake. According to the Department of Sleep Medicine at Harvard Medical School , the effects of caffeine can take six to eight hours to wear off. So avoid drinking caffeinated beverages, such as coffee or soda, in the late afternoon or evening .
Alcohol is a sedative that can make you tired, but it also disrupts the quality of your sleep. It can lead to lighter and less restorative periods of sleep, which can leave you feeling sluggish the next morning . Avoid alcohol within three hours of bedtime and limit alcohol to one to two drinks per day.
Try drinking a small cup of something calming before bed , such as hot herbal tea or milk. Drinking too much of any liquid before bed can lead to going to the bathroom during the night, which can also disrupt your sleep.
Get up and try again
While it's important to follow a regular sleep schedule, forcing yourself to sleep is rarely effective.
If you're still awake after 15 minutes of trying to fall asleep, get out of bed and do something else .
For example, repeat your bedtime relaxation ritual. Take a bath, read a book, or listen to soothing music. Then go back to bed when the anxiety of not being able to sleep is over.
What can you do now?
Follow a regular sleep schedule, develop a relaxing bedtime routine, and create an environment that helps you sleep more deeply.
Avoid caffeine, alcohol, and glowing electronic screens for a few hours before bed.
If you can't sleep, don't force it. Get up and enjoy some relaxing activities. Then try again when you feel more relaxed.
If you still can't sleep, talk to your doctor. Your doctor may recommend lifestyle changes, medications, or other strategies to help you get sleep.
