Tips To Sleep Better

Improve your sleep

Getting a good night’s rest can be difficult. According to the Centers for Disease
Control and Prevention (CDC), more than one-quarter of the U.S. population reports
not getting enough sleep from time to time. Insufficient sleep raises your risk of
accidental injury and many chronic health conditions, including diabetes, heart
disease, and depression.Getting the rest you need may require some lifestyle
changes. It's important to develop habits that promote good health and eliminate
those that keep you up at night.
Establish a routine
A consistent sleep schedule is a critical part of developing good sleep hygiene.
According to the Mayo Clinic, frequently changing the times you go to bed and wake
up confuses your body's biological clock. Following a regular schedule, even on
weekends and holidays, can help you get the rest you need.
To stick to a schedule, prepare your mind and body for sleep by developing a
relaxing bedtime routine that begins around the same time each evening. For
example, take a warm bath, listen to soothing music, read a book, or do other
activities that help you wind down. This will signal to your body that bedtime is
coming and help you fall asleep more quickly and easily.
Keep electronics out of your bed
Try to separate your bedroom from other facets of your life that may cause stress,
tension, or stimulation. According to the National Sleep Foundation, the presence of
electronic devices such as laptops and cell phones can make it harder to fall asleep.
The blue light from glowing electronic screens suppresses your body’s production of
melatonin, an important hormone for sleep. Avoid watching television, using your
computer, or checking your phone in bed. You should also avoid working, eating, or
even having a heated discussion .
Set the scene
According to the Mayo Clinic, improving your sleep may mean making changes to
your environment.First, examine your bed. Is it large enough? Do you wake up with
a sore neck? A new bed, mattress, pillow, or comforter could make a huge
difference.Next, think about your bedroom at night. Light, sound, and temperature
are some of the most common causes of sleep disruption. Try finding ways to
moderate those factors and create a consistently quiet, dark, and cool environment.
If you can't ignore the noises around you, invest in earplugs. Use window shades or
blinds to block light from outside . Lastly, keep the temperature of your room
consistently comfortable and cool.
Mind what you drink What you drink in the hours before bedtime can make or
break your ability to fall asleep..Caffeine is a stimulant that can keep you awake.So
avoid drinking caffeinated beverages, such as coffee or soda, in the late afternoon
or evening.Alcohol is a sedative that can make you tired, but it also disrupts the
quality of your sleep. Avoid drinking alcohol within three hours of bedtime, and limit
yourself to one to two alcoholic beverages per day.Try drinking a small cup of
something with a calming effect before bed, such as hot herbal tea or milk.