Sleep is an essential part of every living being’s existence. While sleep varies from person to person, most adults need 7 to 8 hours of sleep each night. During a lifetime, a person will spend one third of their time asleep! If you’re curious about how much sleep you’re getting, keeping a sleep diary that records when you go to bed and wake up can give good insight.
If sleep eludes you on a regular basis, maybe it’s time to try a few new practices to find better sleep.
Tip 1 Keep a sleep schedule
The first step is to make sleep a priority and create a regular schedule. Age, stress, and life changes can interrupt or shift sleep patterns.
To create a regular schedule, go to bed and get up at the same time each day, even on weekends or when you’re traveling. Being consistent helps to reinforce your body’s sleep-wake cycle. Be sure to set aside about an eight-hour chunk of time to achieve this goal.
Tip 2 Break bad habits
While bad habits may seem harmless, each one may result in a sleepless night. Try to avoid:
Drinking too much caffeine
A well-known stimulant, caffeine is found in coffee, chocolate, cola, and tea. According to the National Heart, Lung, and Blood Institute, caffeine may take up to eight hours it can take up to six to eight hours to leave the body.
Looking at screens in bed
According to Harvard Health, artificial light exposure in the form of televisions, tablets, smart phones, or computers can trick your body into thinking it’s not time for sleep. This is because the blue light emitted by these devices suppresses the production of melatonin and keeps your brain alert, making it harder to fall and stay asleep.
Taking long midday naps
Naps aren’t always bad, but they can interfere with your nightly sleep if they aren’t done right. Napping early in the day rather than later will make it less likely that you’ll have a hard time falling asleep at night. To prevent naps from causing more harm than good, keep them short and early. Limit naps to thirty minutes. If it lasts any longer, you may end up feeling groggy and have a hard time waking up completely.
Worrying about not sleeping
The National Institute on Aging says that staying awake repeatedly becomes a habit. When insomnia reaches this level, some people worry about not sleeping--even before they get into bed. This makes it harder to fall asleep and stay asleep. If you’ve been lying in bed unable to sleep for more than 20 minutes, get up and do something else, then go back to bed when you’re tired. Focus on an activity that relaxes your body and mind.
Tip 3 Focus on relaxing
Developing a relaxing bedtime routine can be a great way to get your mind and body primed for sleep. A calm-down routine that includes relaxing activities is a good way to ease into a sleep state. There are many activities that may help you feel calm, including:
- Reading a book in low light
- Praying or meditating
- Practicing yoga
- Taking a warm bath or shower
- Writing in a journal
- Making a to-do list for the next day
- Practicing deep breathing
Start your wind-down routine about an hour before the time you’d like to be asleep and be sure to do it in low light to give your body the signal that it’s time for bed. The key is to be consistent—that way your body learns to associate these relaxing rituals with sleep.
Tip 4 Pursue a healthy lifestyle
Be active and eat a healthy diet. According to the National Sleep Foundation, physical activity improves sleep quality and increases sleep duration. In other words, it helps you sleep better and longer. Early morning and afternoon exercise may be especially beneficial because it raises your body temperature slightly, then allows it to drop, triggering sleepiness later in the evening.
When it comes to diet, it’s best to avoid eating large meals too close to bedtime, especially ones that contain a high amount of fat. According to the Mayo Clinic, eating large, fatty meals late in the day may make it harder to fall asleep because they’re difficult to digest. If you need a midnight snack, the National Sleep Foundation recommends complex carbohydrates such as oatmeal or whole-wheat toast, which digest easily. Be sure to consult your healthcare provider prior to making any changes to your diet or exercise routine.
Tip 5 Banish interruptions
Focus on banishing those random “wake-up calls” that often interrupt sleep. Be aware of these innocent habits that may contribute to a poor sleep life over time.
Trips to the bathroom
Waking up at night to urinate is called nocturia and is a common reason for losing sleep. As you age, your body produces less of a hormone that aids in fluid retention. This causes the urge to go at night. Other medical issues such as diabetes, prostate issues, urinary tract infections, and overactive bladder syndrome may also be the reason for nocturia.
Drinking water
Drink more water during the day and less at night. Cleveland Clinic recommends limiting water intake two hours before bed.
Drinking alcohol
While alcohol may make you feel drowsy and help you fall asleep, it may lead to a poor quality of sleep later. According to the National Sleep Foundation, alcohol may interfere with brain waves blocking REM sleep and interrupt your circadian rhythm. Alcohol is also a diuretic and may lead to more bathroom trips.
Poor sleeping environment
Create a cool, dark, quiet environment for sleeping. The ideal temperature for sleep will vary from person to person, but it’s usually several degrees cooler than your daytime thermostat setting. If your space is loud or noisy, consider using a sound machine that can create white noise or peaceful sounds.
Tip 6 Ask your doctor for help
Ask your doctor or provider for help if your sleep doesn’t improve. Your provider can help find and treat any underlying causes of your sleep problems, such as sleep disorders, health conditions, and medication side effects.
Your healthcare provider may also order a sleep study to check for sleep disorders. A treatment plan to help alleviate these symptoms may help. Or, your healthcare provider may recommend a short-term sleeping medication. Sometimes a short prescription, just for a couple of weeks, can help people reset their sleep patterns.
Key takeaways
Most everyone has trouble falling asleep at some point in their life. Maybe the reason is age, medication, or poor habits. Over time, not sleeping can lead to real health problems and affect your quality of life during the day and the night. If you’re not finding success on your own, talk to your primary care doctor or healthcare provider about improving your sleep health.
Sources:
Mayo Clinic
Harvard
National Institutes of Health
National Institute on Aging
National Sleep Foundation
Cleveland Clinic
United States Department of Agriculture, Help Guide