Tips For Better Sleep, From The Experts
You may have heard that getting the proper amount of sleep is vital to your health and that you might have a more difficult time functioning without it. You may wonder why that is and what you can do to ensure you get the sleep you need. Reviewing what the experts say about sleep and sleep hygiene may help you incorporate healthier sleep skills into your life.
Why is sleep important?
When you struggle to fall asleep, stay asleep, or sleep well, you might notice a build-up of distressing symptoms. For example, if you cannot get proper sleep for a few days in a row, it may cause you to experience stress due to brain fog or exhaustion, which can lead to a weakened immune system.
Causes of inadequate sleep
Below are some of the most common causes of difficulties with sleep, including insomnia, hypersomnia, and potential sleep disorders.
Lifestyle challenges
Some lifestyle challenges and behavioral choices may cause difficulty sleeping. The following challenges may impact the quality of your sleep:
- Long hours at work
- Drinking too much caffeine
- Prescription pills that affect how you sleep
- Chronic pain
- Health conditions
Insomnia
Insomnia is a sleep condition that results in a person being unable to get the sleep they need regularly. Some people may live with this condition for weeks, months, or years. Insomnia can also involve waking early, waking up multiple times during the night, or struggling to sleep at certain hours but sleeping well during the day.
Sleep apnea
Sleep apnea is another severe sleep disorder. People living with this condition experience periods during their sleep cycle where they stop breathing. Their airways can become blocked, which can be dangerous. Treatment for sleep apnea may include wearing a mask while you sleep to ensure oxygen is flowing. Untreated sleep apnea can cause fatigue during the day, snoring, or inadequate sleep. Contact your primary care physician for support if you believe you're experiencing a sleep disorder.
Tips for better sleep
You can take multiple steps to potentially sleep better at night, including the following.
Stick to a schedule
It may be beneficial to stick to the same bedtime each night. Having a sleep schedule can alert your body of the time you generally fall asleep to allow you to start feeling tired each night. In addition, it may help you have more time in the day to get tasks done.
Don't take naps
Try to avoid taking naps as much as you can when you are trying to align your sleeping habits. Otherwise, you may get the sleep you need at the wrong time of the day, making it difficult to fall asleep at night.
Give yourself time
Try to give yourself enough time to sleep. It may seem like sleep isn't as important as other tasks. However, spend an hour or so before bed getting ready to sleep by setting up your environment. Since a lack of sleep can negatively impact your health, spending an hour lying in bed, ready to sleep, may be healthier than spending an hour before bed using your phone.
Limit stimulants
Try to consume stimulants in moderation during the day and not before bed. Sources of caffeine like coffee and tea can keep you awake and make sleeping difficult. In addition, sodas or sugary foods can also have a stimulant effect.
Turn off devices
Try to stay away from devices and television for at least an hour before you intend to go to bed. Taking a break gives your body time to adjust to the quiet and darkness. In addition, electronics often have a blue light that can keep your brain activated and reduce your chances of falling asleep.
Exercise
Adopting an exercise routine may also help you take control of your sleep cycle. Exercising can help you clear your mind and give you a chance to burn off nervous energy. However, try not to exercise excessively before bed, as exercising too much can have the opposite impact.
Watch what you eat
Eating a balanced diet can be one way to start a healthy sleep routine. When you are eating the right foods, you might be less likely to experience heartburn or distressing gastrointestinal symptoms.
Ensure physical health
In some cases, physical pain may keep you from getting the sleep you need. If you are up at night with joint, back, or body pain, visit your doctor to discuss treatment options.
Sleep in a cool environment
Try to fall asleep in a cool environment or with a fan on so you aren't sweating when you sleep. Feeling too hot can interrupt your sleep cycle and leave you feeling uncomfortable. In contrast, if you're feeling cold while you sleep, having extra blankets can keep you warm while your environment stays cold.
Practice relaxation techniques
Relax during the day and before bed to reduce stress's impact on your sleep schedule. Stress may keep many people awake at night if paired with worrying, rumination, or racing thoughts. To relax, try to indulge in a warm bath, hug your pet, or spend time reading to calm your mind.
Seek help
If you have tried every sleep hygiene tip you've read and are still unable to find relief and proper sleep, enlisting a professional's support may be beneficial. Before meeting with a therapist, contact a doctor for a sleep evaluation. You may be experiencing a sleep disorder, so your doctor may suggest you try a sleep study first. Afterward, you might also benefit from talking to a therapist.
There are multiple options for psychotherapy, including online services. Licensed therapists through online platforms like BetterHelp are qualified to offer the same types of therapy as in-person therapists. They may also be able to help you come up with better sleeping strategies. In 2019, the International Journal of Environmental Research and Public Health published a study explaining how shift workers could relieve their insomnia and other sleep issues by using online therapy.
With an online therapy platform, you may also receive a cost-effective plan and flexible scheduling abilities to ensure you can meet your needs while receiving quality care. Many people can choose between phone, video, or live chat sessions with their therapist and get matched with a provider within 48 hours of signing up.
Takeaway
Healthy sleep can often be adequately addressed when it is considered a priority. Be patient with yourself and learn as you go. The more you make your sleep routine a habit, the more it may feel natural to practice. If you want help creating a routine, contact a therapist for further guidance.
How can I improve my sleep naturally?
There are many steps you can take to address poor sleep that do not require medical or therapeutic intervention.
- Practice Healthy Sleep Habits: This includes sticking to the same bedtime each night, implementing a nightly routine to wind down before bed, avoiding naps throughout the day, and putting devices away a few hours before going to sleep.
- Limit Stimulants: Consume stimulants in moderation during the day. It can also be helpful to avoid alcohol, caffeine, and sugar in the late afternoon and evening.
- Take Care Of Your Body: Adopting an exercise routine can help you clear your mind and get a good night’s rest. It is also beneficial to maintain your physical health. For example, if you’re experiencing physical pain, consult with your doctor about treatment options.
- Practice Relaxation Techniques: Stress may keep many people awake at night. To relax, try to indulge in a warm bath, hug your pet, or spend time reading to calm your mind.
- Create A Restful Environment: Cool your room down to a comfortable temperature, make your bed cozy with soft blankets and pillows, and try to ensure your space is dark and quiet for sleeping.
What will help me sleep better tonight?
You can try a few different sleep tips to help you improve sleep health tonight, including:
- Adjust the thermostat. Cool environments prevent you from getting too hot and sweating in your sleep. Keep your bedroom at a comfortable temperature for bedtime.
- Get a workout in. A moderate exercise routine can tire you out and clear your mind, which can improve sleep health.
- Eat a balanced diet. Greasy, fatty, and heavy foods can cause heartburn and other digestive issues that can keep you awake.
- Avoid alcohol, caffeine, and sugar. Many people have trouble sleeping because of stimulant consumption. Avoiding these items, especially in the afternoon and evening, may be helpful.
- Turn your phone off. Electronics often have a blue light that can keep your brain activated and reduce your chances of falling asleep. Try staying away from devices and television for at least an hour before your bedtime.
Why am I not getting restful sleep?
Some of the most common causes of not getting a restful night’s sleep include insomnia, hypersomnia, and sleep disorders.
- Lifestyle Challenges: Some lifestyle challenges and behavioral choices may disrupt sleep. These may include long hours at work, drinking too much caffeine, and taking prescription pills that affect how you sleep.
- Insomnia: Insomnia is a sleep condition that results in a person being unable to get the sleep they need regularly. Some people may live with this condition for weeks, months, or years. Insomnia can also involve waking early, waking up multiple times during the night, or struggling to sleep at certain hours but sleeping well during the day.
- Sleep Apnea: Sleep apnea is a severe sleep disorder. People living with this condition experience periods during their sleep wake cycle where they stop breathing. Untreated sleep apnea can cause fatigue during the day, snoring, or inadequate sleep. Contact your primary care physician for support if you believe you're experiencing a sleep disorder.
What food makes you sleepy?
You’ve probably experienced the drowsiness that accompanies a Thanksgiving feast or the jolt of energy that follows a big cup of coffee. Foods can affect your body and mood, including making you feel sleepy.
According to the Sleep Foundation, certain foods and drinks contain specific ingredients that can promote better sleep. A few of these include kiwi, cherries, milk, fatty fish like salmon, nuts, and rice.
Why can't I sleep at night even when I'm tired?
When you’re tired, sleep deprivation can feel even more frustrating. Getting good sleep is important for cognitive, physical, and emotional functioning. If you feel tired but are unable to fall asleep, it may be due to any of the following factors:
- Stress: Insomnia may emerge after a singular stressful event, like the loss of a loved one, a job, or a home. Continuous stress from financial, health, family, or work challenges can cause insomnia as well.
- Health Conditions: Physical health conditions (like heart and respiratory diseases, neurological conditions, and hormonal imbalances) can cause insomnia in some cases. People experiencing chronic pain and joint or muscle problems can be affected as well.
- Mental Health Disorders: Trouble sleeping can also be associated with a mental health conditions like anxiety, depression, bipolar disorder, and schizophrenia, among others.
- Age: Factors like a reduction in activity, changes in health associated with aging, and increased prescription medication can impact sleep. Changes in natural circadian rhythms as we age may also cause sleep disturbances.
- Lifestyle Factors: Lifestyle factors like smoking, alcohol and substance use, stimulating exercise, diet, and work or travel schedules may all be contributors to insomnia and poor sleep quality.
What can I drink to sleep faster?
Nighttime sleep can sometimes feel elusive. Over time, this can leave you dragging during the day and affect your emotional health. A common tip to help you get a good night’s sleep is to drink warm milk, chamomile tea, or tart cherry juice. Though there isn’t a scientific consensus that these drinks will improve your slumber, they contain nutrients that may help provide quality sleep.
How much sleep do you need by age?
The amount of sleep you need varies by age. The Centers for Disease Control and Prevention suggests the following number of hours of sleep for specified age groups:
- Newborns (0-3 months): 14-17 hours
- Infants (4-12 months): 12-16 hours (including naps)
- Toddlers (1-2 years): 11-14 hours (including naps)
- Preschoolers (3-5 years): 10-13 hours (including naps)
- School age (6-12 years): 9-12 hours
- Teens (13-18 years): 8-10 hours
- Adults (18+ years): At least seven hours
Why do I wake up multiple times a night?
If you are experiencing nighttime wakefulness frequently, you may be living with insomnia. Which can involve difficulty staying asleep, as well as long periods of wakefulness each night. Stress, physical and mental health conditions, age, and lifestyle factors can all play a role in insomnia. It isn’t always easy to uncover the causes of sleep disruptions. Consulting with you primary care physician (PCP) can help you determine the best course of treatment, which may include sleep medicine, therapeutic intervention, lifestyle changes, or a combination of some or all of these tactics.
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