Seven Tips for a Better Night’s Sleep
Getting a good night’s sleep is essential for our overall health and well-being. It affects our mood, productivity and even our immune system. The American Academy of Sleep Medicine recommends that adults over 18 get seven to eight hours of sleep a night, but many people have trouble achieving their recommended sleep time.
According to the Centers for Disease Control and Prevention, one in three adults do not regularly get the recommended amount of uninterrupted sleep they need to protect their health. Whether it is the occasional restless night or chronic insomnia, sleeplessness can severely impact your daily life. Sleep deficiency can interfere with work, school, driving and social functioning. You might have trouble learning, focusing and reacting. Sleep deficiency makes you feel frustrated or cranky and can lead to long-term health problems.
Michael J. Raggio, MD, a physician with Hattiesburg Clinic Center for Sleep Medicine, cares for patients struggling with sleep disorders to help them get a better night’s sleep and, in turn, better overall health.
“Good sleep is as essential to our health as diet and exercise. Poor sleep patterns are directly linked to increased risks for heart disease, stroke, and even obesity,” Dr. Raggio said. “It’s important to view sleep as an active part of maintaining good health, not just something that happens when the day is over.”
Whether you are battling insomnia or sleep apnea, or want to improve your rest, here are seven effective tips to get a better night’s sleep.
1. Establish a Consistent Sleep Schedule
One of the most crucial factors for achieving quality sleep is maintaining a consistent sleep schedule. Our bodies operate on a circadian rhythm, which is essentially our internal clock that regulates sleep and wakefulness. When you go to bed and wake up at different times every day, it can confuse your body’s natural rhythm, making it harder to fall asleep and stay asleep.
To get on a consistent sleep schedule, try to go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body’s natural sleep-wake cycle. If you struggle to get on a schedule, set an alarm for bedtime just as you would in the mornings to remind yourself that it is time to go to sleep.
2. Limit Exposure to Blue Light in the Evening
Electronic devices such as smartphones, tablets and computers emit blue light, which can interfere with your sleep. Blue light impacts how the brain manages the natural sleep schedule, also known as the circadian rhythm. Using electronic devices before bed can delay sleep and reduce its quality. Instead of scrolling on your phone before bedtime, try to read a book, listen to calming music or engage in a non-electronic activity. If using your device before sleep, using a night mode option that reduces screen brightness and blue light emission may prove helpful.
3. Create an Optimal Sleep Environment
Your sleep environment plays a significant role in the quality of your rest. A bedroom that is too noisy, warm or bright can disrupt your sleep and lead to tossing and turning throughout the night. The ideal sleep temperature varies from person to person but is generally between 65 to 70 degrees. You should also invest in a good mattress and pillows. Your sleep surface should be comfortable and supportive. The right bedding can reduce back pain and pressure points leading to a more restful sleep.
4. Limit Caffeine and Alcohol Intake
What you consume, especially before bedtime, can significantly impact your sleep. Caffeine, found in coffee, tea, soda and even chocolate, is a stimulant that can stay in your system for hours, making it harder to fall asleep. Similarly, while alcohol may make you feel drowsy, it can disrupt the quality of your sleep by affecting your REM (rapid eye movement) cycle. Drink plenty of water during the day but avoid large amounts before bed to prevent nighttime bathroom trips.
5. Exercise Regularly but Not Too Late
Physical activity has a profound effect on sleep quality. Regular exercise can help you fall asleep faster and enjoy deeper sleep, as it reduces symptoms of anxiety and depression, both of which can interfere with rest. However, that the timing of your workout matters. Exercise stimulates the body and increases heart rate, making it harder to wind down. Try to finish high-intensity workouts at least three hours before bed. At bedtime, opt for exercises like yoga or stretching that can help relax your muscles and calm your mind before sleep.
6. Manage Stress and Anxiety
Mental health plays a critical role in sleep. If you are stressed, anxious, or overthinking, it can be difficult to relax enough to fall asleep. Managing stress and anxiety is essential for improving sleep quality. Activities like reading, taking a warm bath or practicing relaxation exercises can calm your mind and body, making it easier to drift off. Avoid stimulating activities or stressful conversations right before bed to keep your mind from racing when you try to sleep.
7. Watch What and When You Eat
Your eating habits significantly affect your sleep. Heavy meals or spicy foods before bed can cause discomfort and indigestion, making it harder to sleep soundly. On the other hand, hunger can also wake you up in the middle of the night. Avoid large meals late at night and limit spicy or fatty dishes. If you struggle to sleep, tryptophan-rich foods like turkey, chicken, milk, and bananas can help. These foods contain tryptophan, an amino acid that promotes the production of melatonin and serotonin, which help regulate sleep.
If you have tried these strategies but still struggle with sleep, it may be time to consult a health care provider. Chronic sleep problems could be a sign of an underlying sleep disorder or medical condition that requires professional treatment. A sleep specialist can help diagnose issues and recommend appropriate treatments, including therapy, medication or lifestyle changes. Walid G. Younis, MD, is a physician at Hattiesburg Clinic Center for Sleep Medicine who treats patients with sleep disorders. “If you’re having trouble sleeping, don’t ignore it,” Dr. Younis said. “We will work with you to figure out the reason behind your sleep struggles and find treatment options tailored to your needs.”
The providers at Hattiesburg Clinic Center for Sleep Medicine treat patients 18 years of age and older who suffer from insomnia, hypersomnia, sleep apnea, restless leg syndrome and more. In addition to convenient home sleep studies, the sleep medicine team offers a 10-bed in-lab sleep study facility that accommodates patients suffering from sleep-related disorders. As an accredited member of the American Academy of Sleep Medicine, sleep studies done at Hattiesburg Clinic are more accurate and help your sleep medicine doctors detect issues earlier.
To learn more about the sleep medicine services offered at Hattiesburg Clinic, visit www.hattiesburgclinic.com/sleep-medicine.