Do you frequently find yourself tossing and turning at night, unable to get a good night’s sleep? If so, you are not alone. According to the National Heart, Lung, and Blood Institute, between 50 and 70 million Americans suffer from ongoing issues. Failure to get adequate sleep can negatively affect one’s health in numerous ways.
According to Healthline, research indicates that poor bedtime habits can have adverse effects on your mood, hormones, brain functioning, immunity, sex drive and balance. It can also make you more susceptible to diabetes, high blood pressure and weight gain.
There are many factors that come into play in determining the quality and patterns of your rest, and various ways you can improve these. Here are 8 tips to help you get a more restful night’s sleep.
Stick to a set schedule
Going to bed and waking up around the same time each day is one way to help improve sleep quality. Your circadian rhythm—the 24-hour cycle that makes up part of your body’s internal clock—is heavily influenced by light, with the sunrise and sunset being its main guides. Having inconsistent sleeping and waking times can make it difficult for your body to maintain a stable circadian rhythm. So, do your best to be consistent in your nighttime schedule.
Set the scene for success
When you’re ready for bed, make sure your environment is conducive to a restful slumber. Eliminate all sources of light or use an eye mask to block light out. Keep the temperature in your bedroom cool. The majority of research indicates that somewhere between 65 and 68 degrees is the sweet spot. Turn off all noise in your room. Or if you find nature sounds or white noise relaxing, allow them to play quietly.
Wind down before bed
Allow your mind and body time to calm down before attempting to sleep. Activities like reading, meditating, journaling, being massaged, listening to soft music and taking a warm bath can help you relax and become mentally and physically ready for bedtime, leading to a better night.
Leave off things that hinder sleep
Getting ready for a restful slumber begins before your actual bedtime. Avoid exposure to blue light within two hours of sleeping, as it can disrupt your circadian rhythm. Do not consume caffeine or alcohol in the hours leading up to bedtime. Refrain from drinking alcohol within four hours of the time you want to sleep. Caffeine can remain in your bloodstream for even longer, so it’s best not to consume coffee even in the late afternoon.
Invest in a new mattress, pillows and bedding
If you continuously find yourself uncomfortable at night, your mattress could be the culprit. Mattresses can last 10 or more years, depending on the materials and individuals sleeping on them. When purchasing a new mattress, make sure you get one right for your weight, sleep position and preferences. It’s also a good idea to get one that can be exchanged if it isn’t a good fit for you. Likewise, consider upgrading your pillows and bedding. Replace anything scratchy, lumpy or irritating.
Try a supplement
Melatonin is a hormone naturally produced by the brain to help manage our sleep-wake cycle. It is the most commonly used sleep aid supplement, however, there are others found to be useful in this regard, including ginkgo biloba, magnesium, valerian root and glycine. Talk to your doctor to determine which supplement and dosage is best for you.
Exercise regularly
According to the Sleep Foundation, “Regular exercise, and even short bouts of exercise, can lead to improvements in total sleep time, sleep quality, and time spent falling asleep.” However, you should avoid vigorous exercise within an hour of bedtime as this can reduce the quality of your slumber, cause you to experience difficulty falling asleep and lead to nighttime awakenings.
Consult your healthcare provider
It’s fairly common for almost everyone to occasionally have sleepless nights. However, if you continue to experience ongoing sleep issues even after trying techniques like the ones discussed in this article, you should contact your healthcare provider. There may be an underlying issue–such as sleep apnea, depression or GERD–which they can uncover and treat to provide relief and help you get the quality sleep you need.
