Six Simple Steps to Better Sleep
A good night's sleep can sometimes feel out of reach. Stress, family responsibilities, work, illness, and countless other factors can make it difficult to get the rest we need. While some things are outside of our control, there are healthy habits we can develop to give ourselves a better chance at quality sleep.
In Episode 65 of Wellness for Real People, we discuss a Mayo Clinic article focused on six practical steps that can help improve your sleep and support a better quality of life.
1. Stick to a Sleep Schedule
Consistency is one of the most important parts of a healthy sleep routine. Try to go to bed and wake up at roughly the same time each day, including weekends.
The general recommendation for adults is around seven hours of sleep, although individual needs can vary. Creating a regular schedule can help reinforce your body's natural sleep-wake cycle.
If you can't fall asleep after about 20 minutes, try getting out of bed and doing something relaxing, such as reading or listening to calming music. Avoid turning to work, stressful activities, or screens. When you begin feeling tired, return to bed and try again.
2. Pay Attention to What You Eat and Drink
What you consume, especially later in the day, can affect your sleep. Try not to go to bed overly hungry or overly full, and avoid large or heavy meals close to bedtime.
Caffeine and nicotine can take hours to wear off and may interfere with sleep. Alcohol may initially make you feel sleepy, but it can disrupt your sleep later in the night.
Paying attention to when and what you eat and drink can help you identify habits that may be affecting your rest.
3. Create a Restful Environment
Your bedroom should be a place that supports relaxation. Keeping your room cool, dark, and quiet can help create an environment that is more conducive to sleep.
Screens can also be a challenge. Phones, tablets, computers, and televisions can expose you to light that may make it harder to fall asleep. As tempting as it may be to scroll through your phone at the end of a long day, consider replacing screen time with a calming activity.
Taking a bath, practicing meditation, or using relaxation techniques can help you wind down before bed.
4. Limit Daytime Naps
A nap can be refreshing, but long daytime naps may interfere with your ability to sleep at night.
If you need a nap, try to keep it to less than an hour and avoid napping too late in the day. Late or extended naps can disrupt your normal sleep rhythm and make it harder to maintain a consistent bedtime schedule.
5. Include Physical Activity in Your Daily Routine
Regular physical activity is beneficial for many areas of health, including sleep.
Moving your body throughout the day can help you feel more relaxed and ready for rest at night. However, intense activity too close to bedtime may have the opposite effect for some people.
Find activities you enjoy and make movement part of your regular routine. Even small amounts of physical activity can be a positive step toward better health and better sleep.
6. Manage Your Worries
Many of us have experienced lying in bed while our minds race through tomorrow's to-do list or replay the events of the day.
One helpful strategy is to write down what's on your mind before bed. Make a list of tasks or concerns and set them aside until tomorrow. This can provide peace of mind and help you avoid mentally repeating the same thoughts while trying to fall asleep.
Stress-management techniques, organization, prioritizing tasks, delegation, and meditation may also help reduce anxiety and promote relaxation.
Start with One Small Change
The six tips are simple: stick to a schedule, pay attention to what you eat and drink, create a restful environment, limit naps, stay physically active, and manage your worries.
You don't have to change everything at once. Start with one habit that feels achievable and build from there.
And if sleep problems become persistent or you're regularly struggling to get the rest you need, talk with your healthcare provider. Sometimes ongoing sleep difficulties may be connected to an underlying issue that needs attention.
Better sleep is an investment in better health and a better quality of life. Small changes to your daily routine may make a meaningful difference over time.
Article: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
