5 tips to sleep better

When is the last time you had a good night’s sleep? Maybe you toss and turn thinking about work when it’s bedtime. Maybe your phone constantly keeps buzzing and you feel compelled to check it. While poor or disturbed sleep is very common, it can put you at increased risk of accidents, hypertension, obesity, diabetes and heart disease. Poor sleep can also impair concentration, learning, and memory.

Most adults need between 7-9 hours of sleep for optimum health. While this may seem difficult, some simple behavioral changes can lead to better sleep and better health.

1. Master light and dark

Our internal body clock is tuned to have a regular cycle. Going to sleep at irregular times disrupts our circadian rhythm and impacts quality of sleep. Having a consistent schedule by going to bed at the same time every day ensures waking up refreshed. Trying to make up for lost sleep by sleeping extra the next day does little to fix the problem.

As much as possible, expose yourself to natural daylight during the day. Open the curtains or blinds and take walks outside. Limit nap time and be cautious about when you nap; avoid napping later than 5pm.

When night comes around, avoid looking at your phone or watching TV at least an hour before you plan on going to bed. Blue light from your phone or screen sends signals to the brain, which are interpreted as a time for wakefulness instead of sleep. If you can't resist scrolling your newsfeed or doing work before bed, you can use apps on your devices that reduce blue light. Shut the curtains and make sure that your room is dark and a cool.

2. Avoid stressors and embrace calm

Stress increases cortisol levels, which can leave you on edge, alert, and unabel to sleep. Thankfully, there are many ways to destress. You can meditate, try breathing exercises, or unwind with a hot bath before bed. If you have a worry that is bothering you, write it down on a piece of paper, and put it aside to think about later. You can avoid the social media mill by only checking your phone at certain times of the day. Listening to soft music or an audiobook can also help wind down.

3. Exercise and have sex

Exercise is important not only physically, but also can help with sleep hygiene. However, make sure that you complete your workout at least 3 hours beforehand so you have time to wind down. In addition, sex that results in orgasm releases hormones such as oxytocin and prolactin, that can make you feel relaxed and sleepy.

4. Be careful of what you eat and drink

Avoid stimulants such as coffee or cigarettes. Caffeine in particular has a half-life between 4-6 hours, so it is best avoided in the afternoon. Another substance to avoid is alcohol. While a drink of alcohol may help you feel more relaxed, it will actually have a negative impact on your sleep cycle, making you miss out on the more restorative stages of sleep. As for food, avoid greasy or fatty food at night, which can trigger gastroesophageal reflux. Say no to that donut with a high glycemic index and the sugar rush that comes with it. Not drinking excessive amounts of water before bed will help you avoid bathroom trips in the middle of the night.

5. Pay attention to your sleep environment

Make sure that your brain understands that your bedroom is only associated with sleep and sex, by performing other activities such as work or exercise elsewhere. We briefly mentioned keeping your bedroom dark and cool. Cutting out noise and having a comfortable and clean bed will also help. If your pet disturbs your sleep, consider keeping it in a different room.

Remember when making adjustments that it may take some time before you see a positive impact. A period of trial and error may be needed to figure out what works best for you, but consistentcy is a recipe for success. If you are still experiencing sleep issues after making lifestyle adjustments, you can try taking over the counter melatonin. Melatonin is produced naturally by the body and increases in concentration prior to sleep. Avoid taking sleeping pills as a long term solution.

If you have persistent sleep problems and lifestyle changes don't help, contact your doctor to discuss the issue.