Get Quality Sleep Tonight
Quality sleep is so important to our overall well-being, without it, we can experience health and mood changes. However, getting a good night’s sleep is not always easy and can sometimes be difficult and frustrating. Here are just a few things that can be tried at home to help improve your sleep. Most of these interventions are low-cost or even free and can be started today. It is important to note that lack of sleep or poor quality sleep over long periods of time could indicate an underlying medical problem. If you continue to have poor sleep I highly recommend that you seek help from your primary care provider for an evaluation. Be sure to tell your provider the steps you have taken to improve your sleep on your own.
Environment
Where you sleep is a key factor in its quality, as well as, how you sleep. Look around your sleep area and determine if it is in a suitable condition. Make sure you have a designated area for sleep. For example, if at all possible, do not use your bedroom as an office or exercise room. Use your bedroom for sleep so that you automatically associate that area of your home with relaxation.
Ask yourself the following questions about your sleep space.
- Is it neat and organized?
- Is it quiet?
- Is it dark?
- Is it cool?
- Is your mattress comfortable?
- Is your pillow comfortable?
If you answered no to any of the above questions, it is likely your sleep environment is not conducive to providing quality sleep. The best environment for sleep is in a clutter-free, cool, dark room. If light is a problem, try an eye mask or black-out curtains to darken the area. Have a fan nearby or lower the thermostat during sleep time. Also, make sure your mattress and pillow are in good condition and not in need of replacement.
Exercise
Moving your body is just good for you. So it shouldn’t surprise you that getting some exercise during the day can help improve your sleep. There is no need to engage in aggressive high-intensity exercise to achieve better sleep. Typically, just increasing your current activity level can help you get more restful sleep. Exercise can relieve stress, stretch your muscles, and increase your heart rate. Be sure not to exercise immediately before bedtime as this can actually worsen your sleep because your body has not yet had a chance to cool down and relax.
Lifestyle Changes
Small changes to your daily routine can make a big difference. Maintaining a consistent routine is something you should consider when trying to improve your sleep. Setting a pre-planned time to go to sleep and wake up each day is helpful. Your body learns to adapt to and expects the routine. This consistency ultimately helps you fall asleep more easily and stay asleep longer.
Additionally, caffeine or any stimulating substances taken late in the day can disrupt your sleep, as well as, cause anxiety. If you drink caffeine, limit the amount and stop drinking it at least 8 hours before you intend to go to sleep. Caffeine increases the heart rate and metabolism which can disrupt your sleep.
