Getting adequate sleep is extremely important. Adults should get at least seven to nine quality hours of sleep each night for their mental and physical health. However, good sleep does not happen without intention. For that reason, building a consistent nighttime routine and a regular sleep schedule is important. If this routine is regularly implemented, many people can train their bodies to get a good night’s sleep. Unfortunately, there are some people who struggle to maintain good sleep despite their best intentions. In these cases, they may benefit from support from a sleep specialist so they can address the root cause of their sleep deprivation. Still, before scheduling your appointment, it is important to try to at-home remedies for improving your sleep. Below, we share six tips for getting consistently good sleep that may be of use to you.
6 Tips for Getting Consistently Good Sleep
Struggling with sleep can have a negative impact on your mental and physical health. Implementing the following tips can help get you back on track. However, if you have struggled with sleep for more than two weeks, it is time to consult with a sleep specialist. They can assess your symptoms and determine the cause of your sleep issues. From there, the sleep specialist will create a customized treatment plan to help get you back on a healthy sleep schedule.
1. Maintain A Consistent Sleep Schedule
One of the most important factors in getting quality sleep is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day builds a strong sleep-wake cycle. This, in turn, makes it easier to fall asleep and wake up naturally. That being said, we understand that keeping the schedule the same every day can be tough for some people. If you end up staying up later or getting up earlier, keep it within an hour of your regular range.
2. Limit Bedtime Screen Time
Doom scrolling at night has become the norm for many people.
Unfortunately, the blue light emitted from electronics confuses your brain when you are trying to get to sleep. The dopamine hits that also come with continued scrolling can further impact your ability to fall asleep. Winding down without screens is critical if you want to get to sleep on time and quickly. Avoiding screens at least one hour before bed also improves the quality of your sleep. Try substituting screen time with relaxing activities, such as meditation, reading, or coloring.
3. Watch What You Eat
Heavy meals or snacking before bed can impact your overall sleep quality. Eating too close to bedtime doesn’t allow enough time for your body to digest the food. This means that your body has to work on digestion during rest, which then reduces the quality of sleep you get. It can also impact your blood sugar levels, leading to nighttime waking, which also negatively impacts your sleep cycle.
In addition to what you eat, be cautious about what you drink before bedtime. Caffeine or alcohol impacts the amount and quality of sleep that you get. Caffeine can make falling asleep difficult. Alcohol can make it easier to fall asleep, but you may experience waking up throughout the night. Eat a light dinner and avoid caffeine and alcohol at least four hours before you head to bed.
4. Create A Calming Evening Routine
Rushing right into bed can be hard for your body to wind down and fall asleep. Even if you are able to fall asleep, you may experience poor sleep quality. Begin your relaxation routine at least one hour before you plan on going to bed. This may include light stretching, gentle yoga, meditation, a warm shower, or reading a book. Once you are in bed, consider continuing a relaxing activity until you feel like you are ready to fall asleep. If you get into bed and do not feel tired, focus on rest and not sleep. This can help your brain relax and take the pressure off falling asleep.
5. Regular Movement During The Day
Exercise has a positive impact on your sleep. It relieves stress, improves symptoms associated with sleep disorders, and establishes a solid sleep-wake cycle. Adults should get at least 150 minutes of moderate-intensity physical activity each week. This can be anything from walking or running to playing basketball. No matter what your fitness level is, increasing your physical activity can have major benefits for your health and sleep. It has been shown to improve the quality of sleep and make it easier for you to fall asleep at night. Find an exercise activity that works for you and implement it for better sleep.
6. Manage Your Mental Health
Stress and anxiety are some of the most common reasons for sleep issues. Many people who suffer from mental health issues struggle to fall and stay asleep at night. Managing your mental health can have a profoundly positive impact on your sleep. Each person is uniquely different, so it is important to find a strategy that works for you. Common stress-management techniques include journaling, meditation, and breathing exercises. If you struggle with mental health issues, never hesitate to reach out to a professional for help. Talk therapy can be helpful in managing your mental health.
Treatment from A Sleep Specialist
Struggling with sleep even after implementing healthy sleep hygiene habits can be a sign of a more serious issue. There are several sleep conditions that impact the quality and quantity of sleep you get. Common sleep conditions include insomnia, sleep apnea, restless leg syndrome, and sleep issues related to other health conditions. Certain health conditions and medications can impact sleep.
A skilled and experienced sleep specialist can assess your symptoms to find the root cause of your sleep issues. A sleep test may be necessary to confirm the diagnosis. There are several effective treatment options depending on your diagnosis and the severity of your symptoms. From oral devices and medication to lifestyle changes, there are several ways to address sleep problems. Your sleep specialist will provide a customized sleep routine to ensure it caters to your unique needs.
Sleep Deprivation Sleep Specialist
If you are struggling with sleep, contact the team at Sleep MD today to schedule your appointment!
