February 18, 2020
Getting a good night's sleep is beneficial for your overall health and well-being. Our sleep medicine experts share 10 tips for better sleep.
- Avoid drinking alcohol near bedtime as it will disrupt the 2nd half of your sleep once the alcohol leaves the body.
- 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.
- 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.
- 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.
- 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.
- 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.
- Avoid eating large quantities near bedtime.
- Avoid naps if possible as they generally detract from nighttime sleep.
- Avoid driving late at night.
- Keep your bedroom temperature around 64-68 degrees, which is ideal for good sleep.