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How to Sleep Better at Night
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Back Off of
Blue Light (
Smart phones, e-readers,
tablets, computer screens, TVs, and digital clocks emit blue light, a short
frequency of light that may be harmful to the eyes and disrupt sleep. Minimize
screen time for several hours before bedtime to get a good night's rest. Wearing
orange tinted glasses that block out blue light may also be helpful. Apps are
available for your computer, tablet, and smartphones that prevent the screens
from emitting blue light. Besides blue light exposure, it makes sense to power
down several hours before bedtime to maximize your chances of getting a good
night's rest. Cover up any displays that may be visible from your bed, like a
digital clock. Black out curtains can block out ambient light from outside.
Nap If You Are Sleep-Deprived
Naps
are a good way to get some extra rest if you are tired, but too long of a nap
will make sleeping at night harder. The best naps are under 20 minutes. Any
longer than that may interfere with nighttime rest. Short naps are proven to
boost alertness, mood, and performance. Take a nap in a cool, dark room for
maximum benefits. Avoid napping too late in the day as this can also negatively
affect nighttime rest. Naps longer than 10 to 20 minutes are associated with
sleep inertia which is grogginess and disorientation that occurs for a few
minutes up to 30 minutes after waking up from deep rest
Clock-Watching Increases Anxiety
One
of the worst things you can do if you're having trouble falling or staying
asleep is to watch the clock. Watching the seconds, minutes, or hours tick by
when your wide awake may produce a lot of anxiety which will not help you sleep
better. Avoid the temptation to watch the clock. Turn the clock around so you
can't see the display. Instead, do something productive to pass the time and
make you sleepy. Read a book, get up and do some light chores around the house,
or have a cup of tea (decaf) or warm milk to help you fall asleep. Anything you
can do to distract yourself and pass the time when you can't fall asleep is
helpful.
Use Pillows to Ease Low Back Pain
People
who suffer from low back pain often have trouble sleeping. In one study, people
who had acute or chronic low back pain reported equal problems with sleep
quality. The level of pain was not associated with rest disturbance. If you're
plagued with back pain, try sleeping on your side to reduce pressure on your
lower back. Place a pillow between your knees to make sure your hips are in
alignment to further reduce low back strain. Make sure your mattress is
supportive enough and that it doesn't aggravate your back pain. When getting
into and out of bed, swing both legs together and avoid bending at the waist to
protect your back.
Keep Your Neck in a Neutral Position
Neck
pain is a common reason many people have trouble falling asleep. Maintaining
proper posture can reduce the probability of neck pain and help you get better
sleep. Make sure your neck is in a "neutral" position. That means
your nose should line up with the center of your body. Get a pillow that is the
right height to keep your neck in a neutral position. Too high and your neck
will be bent too far forward. Too low and your neck will be bent too far
backward. A feather or memory foam pillow that molds to the shape of your head
and neck are good options. Try to avoid sleeping on your stomach. Your head is
turned to the side in this position and twists your neck which may cause pain
and put pressure on nerves.
Allergy-Proof Your Mattress and Blankets
Allergies
interfere with the ability to get enough sleep. Symptoms of allergies include
sneezing, sniffling, and coughing. Many people with nasal stuffiness and
allergies experience snoring. Maintain an allergen-free bedroom to keep
allergies at bay. Dust mites are a common allergen found in bedding. To
minimize exposure to dust mites, encase your mattress, box spring, and pillows
in zippered dust-mite proof covers. Make sure the covers are hypoallergenic and
made of microfiber to deter the growth of mold, mildew, and dust mites. Change
bedding often, at least once per week and wash it in water that is at least 130
degrees Fahrenheit to kill dust mites. Keep pets out of the bedroom to minimize
exposure to dog and cat fur and dander.
Use the Bed Only for Sleep and Sex
If
you have trouble sleeping, get up and do some light chores around the house or
another activity until you feel tired. Do dishes or declutter a closet or
drawer. You should only use your bedroom for sleep and sex. If you work, read,
watch TV, or use the computer while in bed, you may be too stimulated to fall
asleep. Keep the TV and computer out of the bedroom. You want your body and
mind to associate the bedroom with sleep and relaxation. Another good tip is to
keep the room cool to improve sleep quality.
Mind Your Circadian Rhythm
Going
to bed and waking up the same time every day, even on the weekends, can help
you get good sleep. Maintaining a sleep schedule helps your body have a
consistent sleep-wake cycle. Over time, this will help you get to sleep quickly
and get deep sleep throughout the night. Another way to optimize your sleep
patterns is to get adequate sunlight as soon as you get out of bed in the
morning. Go outside without sun glasses and get 5 to 30 minutes of sun exposure
to tell your brain to wake up. Early morning sun exposure also increases the
production melatonin.
Watch Out for Hidden Caffeine
Many
people rely on morning coffee to stay awake, but caffeine consumption after
noon may contribute to sleep problems. To maintain good sleep habits, avoid
caffeine in the afternoon and evening. Caffeine is found in many foods,
beverages, and even certain medications. Some hidden sources of caffeine
include chocolate, tea, some pain relievers, weight loss pills, soda, and
energy drinks. You may need to experiment a bit. People have different
abilities to metabolize caffeine. If you are very sensitive, you may even have
to avoid decaf coffee which contains a small amount of the stimulant.
Exercise Improves Sleep Quality
Regular
physical activity reduces the risk of insomnia and helps you get a restful
night's sleep. Studies have shown that getting as little as 10 minutes of
aerobic activity per day is enough to significantly improve sleep quality.
Cycling, running, and swimming are good options. To make exercise as conducive
to sleep as possible, avoid working out within 3 to 4 hours of your bedtime.
Mind-body exercises like yoga and tai chi are relaxing to do in the afternoon
or evening. They are great for relieving stress and set the stage for you to
get good deep sleep.
Smart Nighttime Snacks
Eating
certain foods in the evening may interfere with your ability to sleep at night.
Foods that are heavy or very rich, fried, or spicy may trigger indigestion.
Carbonated beverages and citrus fruit may also be triggers. Heartburn may keep
you lying awake at night. Choose light, easily digestible snacks before bedtime
like crackers and cheese, fruit, or cereal with milk that won't provoke
uncomfortable symptoms. If heartburn is an issue, sleep slightly propped up to
keep stomach acid where it belongs. Do not eat within an hour before bedtime to
give yourself a bit of time to digest before turning in.
Alcohol Disturbs Sleep
Alcohol
is deceptive. Initially it may make you sleepy, but it is actually disruptive
to sleep. Alcohol interferes with the sleep cycle and may cause you to wake up
too early the next day. Drinking alcohol may make you wake up often at night.
Alcohol blocks deep restorative rapid eye movement or, REM sleep. It relaxes
your muscles, including those in your throat, so it increases the risk of sleep
apnea and snoring. Choose a nightcap that won't dehydrate you and give you a
headache the next day. Have a cup of chamomile tea or a glass of warm milk at
night to promote relaxation and help you drift off.
Prevent Nighttime Bathroom Interruptions
It is not good to be dehydrated but drinking too many fluids may
lead to frequent nighttime urination which may interfere with your ability to
get enough sleep. If you find yourself getting up to urinate frequently
throughout the night, it may be a sign of a medical problem. See your doctor
for an evaluation. Limiting fluid intake for at least a couple of hours before
bedtime may help reduce or eliminated nighttime trips to the bathroom. Keep a
nightlight in the hallway and bathroom so you can find your way easily without
tripping and turning on the lights which may throw off your sTurn Down the Lights to Get Better Sleep
Bright
indoor lights inhibit the production of melatonin, the hormone that helps you
fall asleep. Put dimmer switches on indoor lights and lower the lighting level
in your home for at least 2 to 3 hours before bedtime. If you like to read
before bed, read by a light using a low wattage bulb to avoid being exposed to
levels of light that will make it hard to fall asleep. Use heavy black out
curtains on bedroom windows to keep light outside from sneaking in and wreaking
havoc on your sleep schedule.
leep schedule.
Keep Noise to a Minimum
Quiet Supports Healthy Sleep Patterns
Keep
the bedroom as quiet as possible to help you nod off at night. Some noise is
unavoidable. Traffic outside, a barking dog, and dripping faucets can be
distracting. Wear earplugs at night to drown out ambient noise. You can use a
fan or a white noise machine to mask sounds. Fix leaky faucets, squeaking
doors, and other noisy distractions around the house. Ask family members to
keep the noise down after hours and respect your bedtime routine.
Avoid Tobacco for Better Sleep
Nicotine
has an effect on neurotransmitters, brain chemicals that influence mood and
sleep. Nicotine is a stimulant and can make it hard to fall asleep and stay
asleep. Studies have proven that nicotine increases insomnia, daytime sleepiness,
and sleep problems. Nicotine use suppresses restorative REM sleep. Smoking
increases sleep-related respiratory problems. See your doctor if you'd like to
quit smoking. There are medications and nicotine-replacement products that can
help you wean off slowly and quit. Don't be discouraged if you fall off the
wagon. Many people try to quit a few times before they finally kick the
nicotine habit for good. Many people are concerned about weight gain when they
quit. Your doctor can advise you about diet and exercise strategies to combat
that.
Keep Pets Off the Bed
Many
people sleep with pet cats or dogs on their bed, but pets may keep you from
getting much sleep. If they wake up, move, or make noise at night, it may wake
you up. If you're the kind of person who has a hard time falling asleep if you
wake up at night, it makes more sense to keep pets out of the bedroom. There
are other reasons to make your bedroom off limits to pets. If you have
allergies or asthma, pet fur and dander could provoke your symptoms. Pets who
go outdoors also track pollen into the house. You can teach your pet to sleep
in his or her own bed in another room.
Establish a Relaxing Nighttime Routine
It is an especially good idea to avoid stress and do relaxing
activities in the evening. Do not work at night. Avoid emotionally upsetting
conversations, scary movies, and thrilling novels. If you are a worrier,
scribble your thoughts and feelings down in a journal to help get them off your
mind. Wind down before bed by taking a warm bath, listening to relaxing music,
meditating, or reading a soothing book. Meditating for as little as 10 Use Sleeping Pills with Caution
What Are the Side Effects of Sleeping Pills?
Several
prescription medications are available to help with sleep. Many of these drugs
can be addictive and their use may be associated with side effects. Ideally,
sleeping pills should be used on a short-term basis as directed by your doctor.
Optimize your sleep schedule by practicing good sleep hygiene. Make appropriate
diet, exercise, and lifestyle and behavioral changes to get better sleep. If
you are experiencing sleep problems, your doctor may recommend you undergo a
sleep study. Ask your doctor for sleep tips if you need help
minutes a day benefits both body
and mind.
See Your Doctor for Chronic Sleep Problems
Everyone
suffers from occasional sleeplessness from time to time, but chronic sleep
problems may be a sign of a more serious underlying problem. Certain medical
conditions or medications may interfere with sleep. Lack of sleep can
contribute to difficulty concentrating, memory problems, and an increased risk
of accidents. See your doctor about your sleep problem. Be honest about any
trouble you’re having falling asleep or staying asleep. Let your doctor know if
you wake up feeling unrefreshed or if you feel sleepy or even fall asleep
during the day. Keep a diary of your symptoms so you and your doctor can notice
any patterns that may be contributing to your condition.
Reviewed by Charles Patrick Davis, MD, PhD on Wednesday, July 26, 2017
20 Tips to Beat Insomnia
and Sleep Better
This tool does not provide medical advice
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