7 Tips for Getting a Better Night’s Sleep

Quality sleep, the kind that makes you look refreshed and feel energized, is exactly what the doctor ordered. But sleep can be hard to come by. Day-to-day stresses, daily habits, and even the temperature of a room can all affect whether you sleep well or not. The reason why sleep is so important is because it improves brain performance, mood, and health. Not getting enough sleep over a period of time can increase the risk of many diseases and disorders.  

As you think about how you can begin to prioritize and value your sleep, here are seven tips on how to get the quality sleep you deserve.  

1. Create a Sleep Routine  

Being consistent can help your mind and body know when it’s time to start winding down. A sleep routine can be anything that helps you get into a rhythm that actually relaxes you. This could be putting your phone down 30 minutes before bed and reading, or it could be a self-care routine that helps you feel more relaxed and ready to slip into bed.  

2. Sleep in a Cool Room  

One way your body signals to you that it’s time to sleep is that your body temperature naturally drops a little, which signals that it’s time to slow down and rest.  

There was a study done that shows that colder temperatures can affect how much melatonin your body produces. In colder temperatures you produce more melatonin. This means the likelihood of you falling asleep quickly and staying asleep rises when you are in a cooler environment.  

3. Keep Your Room Dark 

It’s important to your circadian rhythm to sleep in the dark because exposure to light in the evenings can make it more challenging to fall asleep. There are several different ways to keep your room dark when it’s time for bed.  

First off, put your phone down. The blue light from our phones makes falling asleep much harder. Blue light stimulates the parts of our brains that make us feel alert, and it suppresses the body’s release of melatonin. Ways to stay away from staring at your phone before bed can be listening to a podcast, listening to music, putting your phone in a different room while you’re sleeping, or even using an app that blocks you from the internet after a certain time.  

While you’re staying away from your phone it’s a good time to think about the other ways to keep your room dark.  

If you’ve got a lot of windows in your room, make sure that you’re keeping them covered with curtains. You’ll want to dim the lights in your room while you’re starting your bedtime routine so that your body can start preparing for rest. And, if the curtains are failing you, wear an eye mask! 

4. Exercise Regularly  

Keeping your body active is important to your overall health. But it can also help you get better sleep. Not only does exercise relieve stress and anxiety, but it also helps you feel tired at the end of the day. A few examples of good exercise are going on a 20-minute walk every day, taking a yoga class, push-ups, sit-ups, and other resistance exercises.  

5. Limit Caffeine After 2 PM 

We all know the after-lunch slump is very much a real thing. Drinking coffee, tea, or soda can help you feel more awake, but this is not a sustainable long-term solution. Caffeine can make you fall asleep later, sleep fewer hours overall, and make your sleep feel less satisfying. Next time you need a little pick-me-up during work hours, drink some water as it can help you stay awake without bothering your sleep schedule.  

6. Follow the 20 Minute Rule  

It can seem like a good idea to stay in bed if you can’t sleep. But the longer you stay in bed, and you aren’t falling asleep, the more frustrated you can get.  

You don’t want to create a connection in your mind that being in bed means being frustrated with lack of sleep. If you’ve been tossing and turning for 20 minutes we suggest getting out of bed and doing something that you find relaxing for a little while. This does not mean looking at your phone though. You can listen to soothing music, podcasts, or read.  

7. Talk With Your Doctor  

It’s normal for people to occasionally have a bad night of sleep. But, if you’re often having trouble sleeping and constantly feel tired, you should see your primary care physician. Long-term sleep deprivation can cause a lot of health issues. Health issues like heart disease, high blood pressure, stroke, and depression.  

At Aylo Health we believe that your sleep is integral to your overall health. Schedule an appointment at our state-of-the-art Sleep Center and start getting better sleep today.