There’s nothing like a poor nights sleep. But if the poor sleep happens regularly it can really impact your life. Follow these 5 tips to aid in a better nights sleep.
Establish a regular bedtime routine
Establishing a regular nighttime routine can significantly improve sleep quality by signaling to your body that it's time to wind down and prepare for rest. Consistency in your pre-sleep activities helps regulate your circadian rhythm, making it easier to fall asleep and wake up at the same time each day. Activities like dimming the lights, reading a book, practicing relaxation techniques, or taking a warm bath can help calm the mind and relax the body, creating a peaceful transition to sleep. Over time, your body becomes conditioned to these cues, making it easier to enter a restful sleep state more quickly and enjoy deeper, more restorative rest.
Avoid stimulants and other substances that may impact your sleep
Did you know that caffeine peaks in your system 30 minutes to 1 hour after you consume it, and it remains in your system for 3-5 hours? Avoiding caffeine, nicotine, and alcohol close to bedtime can help with achieving a good nights sleep. Also, consumption of heavy, spicy, or citrus food can affect sleep for some that are prone to digestive issues.
Engage in regular physical activity
Regular exercise helps regulate the body’s circadian rhythm, making it easier to fall asleep and stay asleep. Physical activity also increases the production of endorphins, which can reduce anxiety and improve mood, leading to a more restful night’s sleep. Additionally, exercise helps to reduce the build-up of excess energy, making it less likely to experience restlessness or insomnia at night. However, it's important to avoid intense exercise close to bedtime, as it can have the opposite effect by increasing adrenaline levels and making it harder to wind down.
Avoid daytime napping
Napping during the day can make it harder to fall asleep at night and may lead to fragmented sleep, contributing to sleep deprivation and insomnia. If you need to nap, the National Sleep Foundation advises limiting naps to no more than 30 minutes.
Create a sleep-friendly environment
Reducing excess noise in the bedroom is essential, as it can disrupt sleep and contribute to insomnia. Avoid engaging in stimulating activities or using screens (such as TVs, phones, or computers) in the bedroom as well.
To enhance comfort, consider investing in a high-quality mattress and pillow. Keep the room at a comfortable temperature, ideally between 60-67°F, and explore tools like humidifiers, fans, white noise machines, earplugs, or blackout curtains to help create a soothing, peaceful atmosphere.
ABOUT THE AUTHOR
Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.
Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.
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