Shooting for 7-9 hours of sleep for adults can be hard sometimes. Even though some people can usually still function on 4-6 hours of sleep, poor sleep habits can have a negative effect on almost every aspect of your health! Check out 10 tips for falling & staying asleep!
1. Listen to white noise or relaxing music –Some people find the sound of white noise, such as a fan or nature, to be calming and conducive to sleep.
2. Keep a schedule- If you want to get better sleep, try to go to bed and wake up at the same time every day. This will help your body adjust to a regular sleep schedule. Make sure to stick to this routine for at least three weeks, and avoid sleeping in on weekends or staying up too late. Remember that the best time for humans to sleep is between 10 p.m. and 6 a.m., so try to keep your bedtime and wake-up time within this window.
3. Create a bedtime routine- Create a nightly routine to help you relax and prepare for sleep. Start about 30 minutes before you lay down. Begin by meditating, deep breathing, or reading something calming. Take a warm bath with Epsom salts to help your body relax. Avoid watching TV or reading something too stimulating, as this will keep your brain active and make it harder to fall asleep. Repeat this routine each night to help you release the day’s tensions and drift off to sleep.
4. Maintain a healthy weight- Carrying extra weight can raise the likelihood of developing sleep apnea, a condition that can make it difficult to get a good night’s rest.
5. Exercise daily- Daily exercise has been proven to be beneficial for getting a good night’s sleep. Studies have shown that regular exercise can help you fall asleep faster and sleep more soundly. To maximize the benefits, it is best to exercise earlier in the day and avoid exercising within three hours of bedtime. Working out too close to bedtime can make it harder to fall asleep because exercise is a stimulant.
6. Make your bedroom dark- Getting a good night’s sleep is essential for our health and wellbeing. To ensure that we get the restful sleep we need, our bodies must produce the hormones serotonin and melatonin. Unfortunately, even a small amount of light can reduce their effectiveness. To maximize the production of these hormones, it is important to sleep in a dark room and avoid turning on any lights during the night if you need to get up. An eye mask can also be helpful in blocking out any light that might disrupt your sleep.
7. Get some sunshine- Sunlight can help you regulate your internal clock and get better sleep. Exposure to bright light during the day, especially in the morning, is key. Make sure to open your curtains and spend time outdoors to get the most out of the natural light. Additionally, this exposure stimulates your body to produce melatonin, which helps normalize your sleep cycle.
8. Journaling- If you find yourself lying in bed with a racing mind, it may be beneficial to keep a journal and jot down your thoughts before going to sleep. Writing down your worries can help your mind rest and may even lead to creative solutions while you sleep.
9. Remove electronics from your bedroom-If you’re looking to get a good night’s sleep, it’s best to avoid using electronic devices such as computers, mobile phones, and tablets. These devices emit electromagnetic fields that can interfere with your body’s natural recuperative abilities. If you must read before bed, opt for a physical book instead of a digital device. The light from your phone or tablet will stimulate your eyes and brain, making it harder to fall asleep. If you do decide to use your phone or tablet, you can download a blue-light filter or purchase blue-light filtering glasses to help reduce the amount of light that reaches your eyes.
10. Make preparations for the next day- Before going to bed, take a few moments to plan out what you would like to achieve the following day so that your mind can rest easy and you can drift off to sleep without worrying.
By following these tips, you can help ensure that you get a good night’s sleep and wake up feeling refreshed and energized. As always 45 Urgent Care is here for you in case you need to seek medical attention or have any questions. Open Monday- Saturday 8am to 8pm, with no appointment needed 🙂