24 Jun Tips for Getting a Better Night of Sleep
Are you ready to start getting a better night’s sleep? Most of us are, and with the average adult not getting enough hours in the day to sleep as much as they need, it is very important to be able to get to sleep fast and stay asleep throughout the night.
If you are one of the many people today struggling with getting a quality night sleep, this checklist may help you make small, but important changes to your sleep routine that can help you start enjoying the best sleep of your life.
- Make certain your room is quiet and dark. Keep any light out, either with blinds and heavy curtains or even with an eye mask. If you need to get up in the middle of the night, use a small night light, don’t use bright lights to try to wake up.
- Remove technology from your room. Don’t think of electronics as devices to help you sleep. They can be a big distraction and the blue light in these devices can throw off your sleep cycle. Don’t tempt yourself, remove TVs, laptops and tablets and don’t use your smartphone before bed.
- Avoid large evening meals. Try not to eat a full meal within two hours of bedtime. If you are hungry try a glass of milk or a very light snack.
- Create a sleep schedule. The best way to fall asleep and stay asleep every night is to create a sleep schedule for yourself. This means going to bed at the same time every evening and waking up at the same time in the morning. Do your best to stick to this routine each and every day—even on the weekends.
- Don’t nap too late in the day. If you feel as though you need to take a nap—that is fine, but do your best to limit them to just 10-15 minute naps. It can be hard at first, but this can help your body get tired enough to fall asleep in the evening. Try to nap at the right time as well—and not too late in the afternoon. The best time to nap is about 8 hours after waking up.
- Create a cool environment. The right sleep temperature is key. Make sure your room is above 54 degrees F and below 75 degrees F.
- Only use your bed for sleeping. Make sure your bed is a place that you sleep and only sleep. Don’t eat, hang out or watch movies in bed. This will help your body relax and get ready to rest whenever you crawl under the sheets.
Sleep issues can have a serious impact on your health. If you are continuing to struggle to get enough quality sleep every night, consider making an appointment here at Continuum Internal Medicine. You can call us at 817-617-8650 to schedule your appointment today.