Getting Better Sleep

Having Trouble Getting a Good Night’s Sleep?

You’re not alone. Many people have trouble falling asleep, staying asleep, or waking up feeling rested. The good news is that a few simple changes in your daily routine and sleep environment can often make a big difference. Here are some helpful sleep hygiene tips that may improve your sleep right away.

Your Personal Habits

What you do during the day can affect how well you sleep at night.

• Try to avoid alcohol, caffeine, chocolate, heavy meals, spicy foods, sugary foods, and smoking for several hours before bedtime. These can make it harder to fall asleep and stay asleep.
• Regular exercise, especially in the afternoon, can help improve sleep. Just try not to do intense exercise right before bed, since that may keep you awake.
• Limit how much you drink in the evening so you are less likely to wake up during the night.
• Keep a regular sleep schedule as much as possible.
• Going to bed and waking up at the same time each day can help your body settle into a healthy rhythm.

Your Sleep Environment

Your bedroom should be a place that helps you relax and rest.

• If your mattress or pillows are uncomfortable, they may be affecting your sleep. Making a few changes to your bedding may help.
• A room that is too hot or too cold can make it hard to sleep. Try to keep your bedroom at a comfortable temperature and well ventilated.
• Reduce noise and keep the room as dark as possible.
• Try to use your bed only for sleep and intimacy, not for work or watching TV. This helps your brain connect your bedroom with rest.

Helpful Bedtime Habits

A calming routine before bed can help your body and mind wind down.

• Warm milk and foods like bananas contain tryptophan, an amino acid that may help support sleep.
• Relaxation techniques before bed may help reduce anxiety and ease muscle tension. Try to set aside worries about work, family, or other concerns until the next day.
• A warm bath, a few minutes of reading, prayer, or quiet meditation can all be helpful bedtime rituals.
• Get into your most comfortable sleeping position and give yourself time to relax. If you are still awake after 15 to 30 minutes, get out of bed and do something quiet and non-stimulating in another room until you feel sleepy.

Other Factors That Can Affect Sleep

Sometimes sleep problems are connected to other health concerns.

• Physical issues such as arthritis, heartburn, headaches, menstruation, and hot flashes can interfere with sleep.
• Emotional factors like stress, depression, anxiety, or ongoing worry can also make it harder to sleep.
• Some medications may cause sleeplessness as a side effect, so it is a good idea to ask your doctor if that could be part of the problem.

Your physician may recommend short-term treatment, including sleep medication in some cases. If so, always follow your doctor’s instructions carefully. The goal is to help you get back to sleeping naturally and consistently.

These tips can help many people, but not everyone. If you are still having trouble sleeping after trying these suggestions, be sure to talk with your doctor.