Catching some Z’s shouldn’t be a wild goose chase. Getting a good night’s sleep is simpler than it seems; it’s also essential to your health. There are many reasons to make getting enough sleep a top priority.
The Benefits of Sleep:
A good night’s rest can benefit you a number of ways:
- Your focus and memory will improve if you are consistently rested.
- Sleep naturally slows the physical signs of aging.
- Creativity and productivity increase with good sleep.
- Your risk for an accident due to sleepiness is reduced.
- Stress levels decrease.
- You will have improved performance in school, work, and sports.
- Inflammation is reduced with quality sleep.
Tips for a Good Night’s Sleep
Are you looking for a better night’s sleep? Here are some important suggestions:
- Stay on schedule. Your body has a natural rhythm for sleep and awake time. You will be able to fall asleep more easily and get better quality sleep if you go to bed around the same time each night and get up the same time each morning.
- Limit your napping. If you nap, take shorter naps earlier in the afternoon so your regular sleep cycle is not disrupted.
- Get exposure to light during the day. Open the curtains and spend time outdoors. The sun and other light sources help regulate your body’s sleep cycle.
- Start a relaxing routine. Establish a bedtime routine that can help your body wind down. You might take a relaxing bath, read a book, listen to soft music, or just sit quietly to let you mind clear before bed.
- Make your bedroom a comfortable place. Keep the temperature cool and comfortable. Choose relaxing colors and comfortable bedding and pillows. Soothing sounds and scents can also make your bedroom a true haven for sleep.
- Do not work on the computer or do other work in bed. It takes away from the relaxing mood of the room. Avoid watching TV to fall asleep as well. These distractions can make it very hard for your body to tune out outside stimulation and fall asleep.
- Don’t eat large meals close to bedtime; your stomach needs time to digest before bed.
- Avoid alcohol, tobacco, and caffeine close to bedtime. These products will all diminish your quality of sleep.
- Stay hydrated throughout the day, but don’t drink excessive liquids close to bedtime or your sleep will be disrupted by waking to use the bathroom.
- Eat a healthy diet and get daily exercise. Work out each day, but not too close to bedtime. When your body is healthy, your sleep will be too.
- Reduce stress before bedtime. Don’t think about your to-do list at bedtime. If you find yourself tossing and turning due to worries and anxiety, get out of bed and do something relaxing in another room for about 20 minutes. Then return to bed and try to fall asleep again. If your mind keeps racing, make a list things you plan to do the next day and then focus on relaxing before bed.
- If you think you might have a sleep disorder such as sleep apnea, consult a doctor for information about sleep studies and treatment options.
Medical Center Arlington wants you to get a good night’s sleep every night. Our Sleep Studies center can help you make the right choices to get your sleep rhythms back on track. Please visit Medical Center Arlington online or call 1-855-868-6262 for a physician referral.