7 Tips for a Better Night’s Sleep

What is sleep? Sleep is an altered state of consciousness in which we have limited interactions with our surroundings. Depending on the stage of sleep, we are relatively quiet and still, unless you’re a snorer, that is! (Look for my upcoming blog on snoring). During this time, the brain is actually very active, carrying out many important functions. Sleep is vital to every process in the body, such as our physical and mental functioning, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk. Sleep touches every aspect of our health! Research shows that lack of sleep on a regular basis may contribute to long-term health problems such as diabetes, high blood pressure, heart disease, depression, and obesity. Sleep is as important to your health as diet and exercise. Here are seven tips to get a better night’s sleep.

Set Up a Sleep Schedule

My first suggestion is to stick to a sleep schedule. Allow yourself between 7 and 9 hours for sleep a night; most people don’t need more than eight hours to be well rested. Go to bed and get up at the same time each day, even on the weekends, YUCK! I know, but it helps. Being consistent reinforces your body’s sleep-wake cycle. If after 20 minutes you don’t fall asleep, leave your bedroom, and do a relaxing activity. Return to bed when you start to feel sleepy. Repeat as many times as needed but still maintain your schedule and wake-up time.

Watch What You Eat and Drink

You might think having an alcoholic beverage before bed would relax and unwind you, but it may actually keep you from staying asleep through the night. I’m sure you are aware that certain substances, such as caffeine, can affect your ability to sleep. But there is growing evidence that foods such as tart cherries, kiwis, and fatty fish (such as salmon and tuna) may be beneficial to sleep. Your overall diet may play an important part in helping you fall asleep faster and stay asleep longer. Another reason to eat healthy!

Watch When You Eat

Also, think about the timing and amount of food you eat before bed. You don’t want to go to bed hungry or stuffed. Be sure to avoid heavy meals within a couple of hours of bedtime. This may cause you a lot of discomfort when you are laying down, and it could keep you up (look for my upcoming article on heartburn).

Put Electronic Devices Away

How many of you scroll through your phone before going to bed? I know I am guilty! There is evidence to show that screen use right before bed could affect your sleep. Blue light from our cell phones, iPads, or laptops can impact the level of melatonin (the hormone which tells the body that it’s time to go to sleep) secreted. If you watch or read something that causes you strong emotions or anxiety (such as a scary movie), it can affect your ability to fall asleep. I recommend putting away all screens at least an hour before bed and engage in some light reading, a soak in the tub, meditation, yoga, or some other relaxing activity.

Set the Stage

Create a restful environment by keeping your room cool, dark, and quiet. Consider using room darkening shades to block out any light. Use a fan, if necessary, to keep it cool and to provide white noise to block out other noises that may keep you awake. If you’re like me, I personally don’t like moving air directly on me, so I use my Echo Dot to play sound dampening noise (I like the rain sound). You can also use a sound machine to muffle other sounds that may prevent you from sleeping. If you live somewhere where there is a lot of noise outside your window, such as traffic or police and ambulance sirens, you can use ear plugs to block out the noise.

Physical Activity During the Day

Include daily physical activity in your routine. How can you fall asleep easily if you’ve done nothing all day to make you the least bit tired? Regular physical activity can promote better sleep. Avoid being too physically active too close to bedtime. A nightly yoga routine is okay if it isn’t too intense. Avoid naps during the day that last over an hour and avoid napping late in the day.

Put your Worries Away

Try to resolve or manage your worries and concerns before bedtime. Easier said than done, I know! You can get organized, set priorities, and delegate tasks to help yourself out. Or you can simply jot down what’s on your mind and then set it aside for the next day. Meditation can also help ease anxiety. Everyone has a sleepless night every once in a while. But if you frequently have trouble sleeping, talk to your doctor. There could be an underlying cause that needs treatment. Some common sleep disorders include insomnia, leg cramps, restless leg syndrome, and frequent nightmares. I found out I have sleep apnea and now get a better night’s sleep by using a CPAP machine. I also have restless leg syndrome, so I frequently take a warm bath using Epsom salt to relax my muscles.

How would you rate your sleep habits?

I wear a Fitbit which allows me to monitor my sleep health. Currently, I am at an average score of 78 for the week, which is considered ‘fair.’ I want to get my sleep score to at least ‘good.’ I am continually reflecting on what I am doing and what else I can do to improve

my sleep. If you sleep with a smartwatch that monitors your sleep, check it daily to see how you’re doing and if you need to make improvements. So, if you are not getting enough sleep or not getting a good night’s sleep, look at your normal routine and think about making some changes to improve your sleep. Do you have a tip or trick to help you get a good night’s sleep? Tell me about it in the comments.