Getting a good night’s sleep is more important than most people realize. It affects your mood, memory, energy levels, and overall health. But for many, restful sleep is elusive. If you’re tossing and turning at night, it can be frustrating. Fortunately, there are simple, effective ways to improve your sleep quality.
Heather Kennedy, PAC, at Refine Medical in Oklahoma City, Oklahoma, offers the following seven tips to help you sleep better and wake up feeling refreshed.
Maintaining a consistent sleep schedule is one of the easiest ways to improve your sleep. Going to bed and setting your alarm for the same time daily helps keep your body’s internal clock regulated. Over time, your body will fall asleep and wake up on time naturally.
Try to stick to your sleep schedule, even on days off from work or school. Consistency reinforces your body’s sleep-wake cycle, making it easier to fall asleep and wake up energized.
What you consume during the day can significantly impact your sleep at night. Caffeine is a stimulant that can stay in your system for hours, so it’s best to avoid it in the afternoon and evening. The same goes for alcohol. While alcohol may make you feel sleepy initially, it can disrupt your sleep later in the night.
Your bedroom should be a sleep sanctuary. Make sure it’s quiet, dark, and cool to create an environment conducive to rest. Use blackout curtains or heavy shades to block light and if noise is a problem, sleep with earplugs or use a white noise machine to help block out disruptions.
Most people's ideal sleep temperature is between 60 and 67 degrees Fahrenheit. A comfortable mattress and pillows are also crucial for a good night’s sleep, so invest in ones that support your preferred sleeping position.
Exercise is one of the best ways to improve sleep. Regular physical activity helps reduce anxiety, promote deeper sleep, and increase the time spent in restorative REM sleep. However, the timing of your workout matters. Exercising too close to bedtime has the opposite effect, making it harder to wind down.
Try to finish any vigorous activity at least three hours before you plan to go to sleep. That way, your body has time to relax, and you can enjoy the full benefits of your workout.
In today’s digital age, it’s hard to avoid phones, tablets, and computers. However, the blue light emitted by screens can interfere with your sleep by suppressing melatonin, the hormone that signals to your body that it’s time to sleep. To improve your chances of restful sleep, avoid using electronic devices for 30 minutes to an hour before bed.
Instead, try activities like reading a physical book or practicing meditation. Many phones and computers also offer "night mode" settings, which can reduce blue light exposure, but it’s still a good idea to limit screen time overall in the evening.
Stress and anxiety are two of the most common causes of poor sleep. Relaxing enough to fall asleep can be difficult when your mind is racing. To combat this, try incorporating stress-reducing techniques into your daily routine. Practices like meditation, deep breathing, journaling, or yoga can help calm your mind and reduce anxiety.
If you’re particularly stressed, consider setting aside time earlier in the day for relaxation. The more you can manage your stress, the easier it will be to sleep peacefully at night.
Good health and overall well-being begins with restful sleep. Minor changes to your daily routine and sleep environment can significantly improve your chances of a restful night.
If you continue to struggle with sleep despite trying these tips, call our office or schedule an appointment online to rule out any underlying conditions. A good night’s sleep is within reach, and these tips can help you get there.