Do you often find yourself tossing and turning at night, unable to get a good night’s sleep?
If so, you are not alone. According to the Sleep Foundation, between 10% and 30% of adults live with chronic insomnia. Poor sleep can contribute to a range of problems, including weight gain, lower productivity, and other health concerns. If that sounds familiar, try these six tips to sleep better tonight.
Set Up Your Sleep Environment
- Keep your bedroom cool. Temperature is easy to overlook, but it has a real effect on sleep. Most people sleep best in a cool room, around 65°F (about 18°C), which helps reduce disruptions through the night.
- Save your bed for sleep. If you are used to watching TV or working in bed, it can be hard to relax there. Move the television out of the bedroom and keep work elsewhere, so your brain learns that bed is a place to wind down.
Cut Back on Foods and Drinks That Disrupt Sleep
- Time your caffeine. Your body clears caffeine slowly, and its effects can last long enough to make it harder to fall asleep. Try to avoid significant amounts of caffeine for at least 6 hours before bed.
- Go easy on alcohol. A drink may make you feel drowsy, but alcohol keeps your body from reaching the deeper, more restorative stages of sleep. The result is often lighter, more broken sleep or trouble falling asleep at all.
Build a Steady Sleep Routine
- Give yourself time to wind down. Sleep experts suggest a bedtime routine of 30 minutes to an hour. That gives you enough time to relax and get ready for bed without feeling rushed or stressed.
- Keep a consistent schedule. Go to bed and wake up at about the same time every day, including weekends. A regular schedule helps your body settle into a sleep pattern and makes it easier to fall asleep.
Stay consistent with these habits, and over time your body will learn to expect, and get, better quality sleep. If sleep problems continue, talk with your provider.
This article is for general education and is not medical advice. Talk with your provider before making changes to your diet, exercise, sleep aids, or medications.
