Do you have trouble falling asleep? Do you frequently wake up in the middle of the night? Are you feeling tired throughout the day? Are you not getting the recommended 7 to 9 hours of quality sleep per night? Here are some simple tips that you can follow for longer, deeper, uninterrupted sleep.
- Avoid taking any stimulants after 5 pm. Anything that contains caffeine, like coffee or soda, stimulates the body’s arousal system. This can interfere with your natural sleep cycle. Also, try not to drink any alcohol at least 3 hours before going to bed. Excessive amounts of alcohol can disrupt sleep patterns.
- Go to sleep with white noise. Different from disruptive sounds that keep you awake; white noise is sound that remains consistent across all audible frequencies. In fact, using white noise for sleep will mask other sounds that might wake you up, like a dog barking or a car alarm going off. Many videos of white noise can be found on YouTube. These include sounds such as those that are found in nature like pouring down rain or a storm at sea, and the sound a fan or humidifier makes.
- Keep your bedroom cool. The body’s biological clock lowers our body temperature when it is time to fall asleep. Maintaining a cool room helps the functioning of our body’s natural sleep cycle.
- Take a warm bath an hour before going to sleep. Not only is a bath very relaxing, but as your body cools down afterwards, it will correlate to the drop in body temperature, preparing you for sleep.
- Get at least 30 minutes of exercise early in the day. People that do some type of aerobic workout in the morning tend to sleep longer and have deeper sleep cycles. Exercise, including something light such as yoga or walking, is also a healthier alternative to coffee to give you a boost in alertness and energy levels. You should avoid strenuous workouts late in the evening or right before bed.
- Begin winding down well before bedtime. Working or staying busy right up until bedtime can be a common cause for disrupted sleep. Finishing your activities earlier will help ensure that your body is relaxed and ready to sleep.
- Listen to your breathing as you fall asleep. A lot of people can’t keep intrusive thoughts from running through their head when it is time for bed. If your thoughts are keeping you awake, focusing on the sound of your breathing is relaxing and will help you fall asleep faster.
- Make sure your room is dark when you go to bed. The body’s biological clock is influenced by light and dark. When the body senses that it is dark, it starts the sleep cycle. If you get up in the middle of the night to use the bathroom, try not to turn on any bright lights.
- Avoid eating heavy meals in the evening. Eating large quantities of food in the evening or right before going to bed can disrupt the body’s sleep pattern. Having a light snack an hour before bedtime, however, won’t negatively impact your sleep.
- Get up if you can’t fall asleep either at bedtime or after waking up in the middle of the night. Don’t spend hours trying to sleep and stressing about it. Just take a break to do something low-key like reading a book, and then lay back down when you feel tired.
Valley Sleep Therapy – We Believe in Sound Sleep for All!
If you are looking for information about sleep devices and products or services for treating different sleep disorders, visit us at Valley Sleep Therapy. Browse our online CPAP (continuous positive airway pressure) supplies store or visit us in Mesa, AZ today.