How to Get a Better Night’s Sleep
Does this sound like you:
You feel yourself getting anxious as the night draws to a close. Will tonight be another night of tossing and turning? When will you get the rest you desperately need? If you’re tired, but the thought of bedtime doesn’t sound like a relief to you, chances are you need some lifestyle and health changes to help you sleep better.
Here are 7 tips to help you sleep better and finally get the rest your body needs:
1. Check with Your Doctor to See if You Have Sleep Apnea
Obstructive sleep apnea (OSA) occurs when your soft palate collapses and your airways become restricted. Your body will force you awake so you can continue your flow of oxygen – often so subtly you don’t realize it’s happening. OSA prevents you from having deep, restorative sleep, which leaves you feeling tired.
2. Keep a Strict Sleep Schedule
Make sure you are going to bed and waking up at the same time every day. This might be difficult for those who like to sleep in on the weekends, but it is one of the best ways to train your body when to sleep. It might be difficult at first, but once you get into the swing of things, it will be much easier to fall asleep and wake up feeling rested.
3. Keep Good Sleep Hygiene
Your bed should be for sleeping and not much more. If you spend a lot of time relaxing in bed or watching TV in your bedroom, your body will find it difficult to differentiate when it is sleep time and when it is relaxing time.
4. Be Careful with What You Eat and Drink Before Bed
Large meals before bed can disrupt your sleep. The same is true for alcohol. While it may make you sleepy at first, it actually doesn’t help your overall sleep quality. Make sure you avoid caffeine and sugar long enough before bedtime so it does not keep you up late.
5. Don’t Take Long Naps
Especially don’t take long naps late in the day! The more you sleep in the daytime, the harder it will be for you to fall asleep at night. If you have to sleep during the day, make sure you keep it to around 20 minutes.
6. Have a Regular Pre-Bedtime Routine
Just like we have to run through the same set of tasks before bed with our children, a pre-bedtime routine will tell your brain that it is time for your body to start winding down. This can include turning off the lights, getting away from screens, and meditation practices, or relaxation exercises.
7. Don’t Stay In Bed if You Can’t Sleep
While you are making some of these transitions, it still may take a while for your body to be prepared for a good night of sleep. Some nights, you still might find yourself tossing and turning. After 20 minutes, get out of bed, and do something relaxing for a few minutes. Don’t worry about the time – focus on staying calm and resting.
If you need more advice on getting a good night’s sleep, please contact us at Sleep Cycle Center. We will be happy to connect with you to see if there are underlying medical issues that may be interfering with rest.