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10 Ways to Get a Better Night’s Sleep

Woman sleeping

February 18, 2020

Getting a good night's sleep is beneficial for your overall health and well-being. Neurologist and sleep medicine specialist Suzanne Stevens, MD, shares 10 tips for better sleep.

  1. Avoid drinking alcohol near bedtime as it will disrupt the 2nd half of your sleep once the alcohol leaves the body.
  2. Stay active and busy during the day. Exposure to bright light and activity throughout the day tells your body that is the time to be awake.
  3. Use a dim light in the evening to signal the release of melatonin, which promotes sleepiness. Sleep comes easier if your body gets signals that it's time for sleep.
  4. Avoid stimulating things close to bedtime, such as caffeine or exercise. Exercise is important for well-being, but if it's done too late at night, it can keep you alert.
  5. Have a plan for when you have a tough time sleeping. For example, learn some mindful meditation techniques. Various apps, like Calm, offer guided meditations and stories to help you fall asleep.
  6. Do not look at clocks or check your phone if you wake up during the night. Avoid any electronic lights in your room as they can have a negative effect on sleep.
  7. Avoid eating large quantities near bedtime.
  8. Avoid naps if possible as they generally detract from nighttime sleep.
  9. Avoid driving late at night.
  10. Keep your bedroom temperature around 64-68 degrees, which is ideal for good sleep.
Man sleeping

Get a better night's sleep

If you have ongoing trouble with sleeping, talk to your doctor. You may want to speak with a sleep medicine specialist.

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