Do you have trouble falling or staying asleep? Not only can disrupted sleep affect your mood and productivity, but it can also have long-term effects on your health. Consider these tips to help you get a better night’s rest:
- Stick to a routine. When you go to bed and wake up at the same time each day, you can often train your body to rest more easily.
- Block unwanted noise. If it’s noise that keeps you awake, use earplugs or white noise, such as a fan, to block it.
- Consider light exposure. Whereas bright lights can keep you alert during the day, darkness can enhance your sleep at night. When it’s time to get some shut eye, make sure your room is dark by using light-blocking curtains or an eye mask.
- Limit screen time. Watching TV, using your laptop or scrolling on your phone before bedtime can hinder your quality of sleep.
- Adjust your room temperature. Although the right room temperature for sleep varies from one person to another, most experts believe a cooler room is usually better.
- Limit alcohol use. Drinking alcohol may help some people fall asleep, but it can also cause you to wake up throughout the night. It also impairs your quality of sleep.
- Cut down on caffeine. For many people, caffeine use equates to sleepless nights. Limit your caffeine intake throughout the day.
- Exercise regularly. Exercise is a great stress reliever and has been shown to improve the quality of sleep. Just make sure to get your workouts in several hours before bedtime.
- Be mindful. Many sleepless nights are caused by stress and anxiety. Shortly before bedtime, do something that helps you relax. Write in a journal, read a book or meditate.
If you think you might benefit from a sleep study or an appointment with one of our sleep specialists, talk to your healthcare provider or call 812.933.5123.