Adults need between seven and nine hours of sleep every single night. Sleep is necessary for good health, and being well rested helps you feel alert throughout the day. Of course, getting in bed at 10 p.m. and setting an alarm for 6 a.m. may not be enough. The quality of your sleep is important, too. Here are seven sleeping tips to help you get the rest you need to stay healthy and happy.
Establish a routine
Go to sleep and wake up at the same time each day. Wind down and do something relaxing before bed. This may be reading, listening to soothing music, or writing in a journal. Try to stick with this routine on weekends, holidays, and when traveling, too.
Turn off electronics before bed. Many find background noise from shows or movies comforting, but this can actually make it more difficult for you to fall asleep and stay asleep. Not only can the sounds affect sleep, but some research shows that the light from screens may play a part in that as well.
Silence your phone, or turn off notifications if you use your phone as an alarm. Consider an alarm clock instead.
Turn off all lights.
You want a comfortable, supportive pillow and mattress, and you want to make sure that your blankets keep you warm but not hot. Keep your room at a temperature you find pleasant – not too hot and not too cold.
Wear yourself out
Exercising every day provides numerous health benefits, and it can also help you sleep better each night. Be active and exercise daily, but avoid physical activity close to your designated bedtime.
Make healthy choices
Drinking alcohol and smoking cigarettes can make it difficult for you to fall asleep, or stay asleep. Limit the amount of caffeine you consume each day, and try to avoid caffeine later in the day. Don’t overeat at dinner, and stop eating or drinking an hour before bed.
Keep a sleep diary
A sleep diary helps you track your sleep, which can help you improve your sleep. You can track information such as sleep and wake times, if you woke up in the middle of the night, things that may have interrupted your sleep, and how you felt after a night of sleep. This information can be useful for you, but it could also be useful for your doctor.
Talk to a doctor
If you improve your sleep environment and establish positive sleeping habits, but still experience difficulty sleeping, it may be time to visit a medical professional. Your primary care doctor may refer you to a specialist for a sleep study. Talk to your primary care doctor or meet with a sleep medicine specialist at Fayetteville Diagnostic Clinic today.