7 Suggestions for Better Sleep

We all have trouble sleeping from time to time. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, type 2 diabetes, and heart disease. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Sleep is vital for overall health and well-being because it allows the body and brain to repair, restore, and function optimally. Adequate sleep is crucial for cognitive function, mood regulation, immune system strength, and physical health. Let’s discuss 7 suggestions for better sleep.

1. EXERCISE

Going for a brisk daily walk will be very helpful to have a positive impact on your sleep. Exercise boosts the effect of natural sleep hormones such as melatonin. Exercise also helps regulate the body’s natural sleep-wake cycle (circadian rhythm). In addition, morning workouts that expose you to bright daylight will help your natural circadian rhythm. Working out can also help reduce stress and anxiety. Exercise can help improve mood, leading to a more positive and restful sleep environment. Exercise helps lower cortisol levels, promoting relaxation and restful sleep. Be mindful of not exercising too close to bedtime given that it can be stimulating and potentially interfere with your sleep.

2. CREATE A SLEEP SCHEDULE

Set aside eight hours for sleep. The recommended amount of sleep for adults is 7-8 hours. Teens are recommended to sleep 9-10 hours. Focus on going to bed and getting up at the same time every day, even on the weekends. Being consistent with your sleep schedule reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're feeling tired. Repeat as needed, and be sure to continue to maintain your sleep schedule and wake-up time.

3. CREATE A RESTFUL ENVIRONMENT

Keep your room dark, cool, and quiet. Avoid prolonged use of light-emitting screens just before bedtime. Exposure to light in the evenings might make it more challenging to fall asleep. Consider using room-darkening shades, earplugs, or a fan to help create an environment that is ideal for you. Focus on creating a calming and clutter-free space. Think about using soothing colors, adding soft lighting, and incorporating natural elements like plants and artwork. Ensure your bedroom is organized, clean, and free from distractions. Doing calming activities before bedtime, such as taking a bath or practicing deep breathing exercises might promote better sleep.

4. PAY ATTENTION TO WHAT YOU EAT AND DRINK

Don't go to bed hungry or stuffed. To promote sleep, consider eating or drinking foods rich in magnesium, melatonin, and tryptophan, or those with sleep-inducing effects like herbal teas. Be mindful to avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Don’t eat chocolate late at night given that it contains caffeine, which is a stimulant. The stimulating effects of caffeine can take hours to wear off and can interfere with sleep. Also, please note that alcohol might make you feel sleepy at first, but it can disrupt sleep later in the night.

5. MANAGE YOUR STRESS AND ANXIETY

Stress is a stimulus that activates the fight-or-flight hormones that work against sleep. Learn to recognize situations or actions that trigger stress or anxiety and find ways to manage or avoid them. Try to resolve your worries and stress early in the evening. Write down your worries and stressors and how you might be able to better manage them the next day. Focus on managing your stressors by setting priorities, getting organized, and delegating tasks. Meditation and deep breathing exercises before going to sleep can be very helpful to practice daily.

6. RELAX FOR 30 MINUTES BEFORE BED

It is much easier to fall asleep if you are at ease. Create a calming bedtime routine that includes activities like reading, listening to soothing music, or taking a warm bath. Consider doing some light stretching or a calming yoga pose. Do some relaxation exercises like meditation, mindfulness, or focusing on your breath. Learn to focus on relaxing your mind and body.

7. RESERVE BED FOR SLEEP AND SEX

Your bed needs to be a stimulus for sleeping, not for wakefulness. Be mindful of not using your bed as an office for answering phone calls, texting, or responding to emails. Also, please watch your favorite shows anywhere but in your bed. Reserve your bed only for sleep and sex.

Sleep is crucial for overall health and well-being. Sleep allows for the body and brain to rest, rejuvenate and repair. Sleep is essential for physical and mental health, mood regulation, cognitive function, and immune system function. Please make some positive changes with your sleep hygiene. Learn to make sleep a priority in your life. A night of good sleep will help you be at your best. Happy Z’s.

If you need extra support with your mental health which can negatively impact your sleep, please contact me to schedule a free 15-minute phone consultation.