Getting a better night's sleep is a goal for many American adults. According to the Center for Disease Control, 70 million Americans struggle with sleep. This could mean they struggle to fall asleep, stay asleep, or just get adequate, deep rest that heals the body and energizes it for the next day.
In this short informational guide, learn nine tips you can start using today to help you get a better night's sleep.
*Keep in mind, some sleep irregularities and disorders can only be diagnosed by a medical doctor. This article should not be used as a substitute for medical advice.
1. Exercise Regularly
Myriad studies show that regular physical activity helps people both fall asleep more easily and stay asleep. There are several reasons this happens, but among them, the most important is probably that exercise reduces feelings of restlessness that make it difficult to fall or stay asleep. It also alleviates anxiety and moderates body temperature, two important factors for quality rest.
2. Power Down Bright Lights at Night
Blue light from cell phones, televisions, and other electronic devices messes with your circadian rhythm, the natural rise and fall by which your body releases key hormones for wakefulness and restfulness.
For example, light exposure increases cortisol and adrenaline in the body, two hormones that make it difficult to calm down and can exacerbate stress. Try to moderate blue light intake at least an hour before you go to bed.
3. Establish a Sleep/Wake Routine
Actually, tip two pairs well with this one, because you can get a better night sleep by establishing a pre-sleep ritual. So, what should you do if you can't watch TV?
You might try:
- Reading a book
- Lightly stretching
- Spending quality time with family
- Writing in a journal or notebook
- Solving a puzzle
- Meditating
Craft a 30 to 90 minute routine to help tell your body it's going to be time to rest soon.
4. Limit, or At Least Time, Caffeine Intake
With a half-life of eight hours, a cup of coffee you drink at 1pm can still affect your ability to wind down at 9pm. Not only that, but studies show that excessive caffeine consumption may contribute to sleep disorders like insomnia.
If you drink coffee or tea, cease intake prior to noon to help get it out of your system for when bed time rolls around.
5. Chill Your Sleep Environment
Studies have found sleeping in a dark, cold room can help enhance sleep quality and depth. In a cold room, the body's metabolism slows down, helping your body to achieve deeper states of recovery and repair.
A temperature of 65 degrees has been shown to be most effective. Experiment to find the ideal sleep temperature for quality sleep for you.
6. Upgrade Your Pillow and Blankets
Another way to enhance your sleeping environment is to upgrade what you sleep with. Comfort is an absolute necessity for deep, prolonged rest.
Do you have a pillow that supports your neck and keeps your head cool? Are your blankets too warm and causing you to wake up sweating at night? Investing in your sleep quality is an investment in your overall health.
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7. Reduce Stress
Many Americans say they have trouble falling asleep because they can't turn their brain off. Others report waking up in the middle of the night thinking of tasks they'll have to tackle in the morning.
Meditation, breathing exercises, and other stress reduction techniques can offer a reprieve from the grind of work or stress of personal life. Try enlisting these habits and generally lessening the number of items on your to-do list to promote quality sleep.
8. Limit Water Intake Before Bed
It can be disheartening if you suffer from insomnia or just take a while to fall asleep to be constantly waking up at night to use the bathroom. Try limiting water intake in the final four to five hours before you go to sleep. This may mean altering your exercise schedule or evening events to accommodate your schedule.
When you wake up, drink a big glass of water to help jump start your system and start the new day off on a healthy note.