4 Tips To Help Anyone Improve Their Sleep

May is Better Sleep Month, so the healthcare providers here at Abraham Family Medicine thought that now would be a perfect time to discuss the critical importance of nightly sleep. Sleep is something that is easy to take for granted, but it shouldn’t be. Getting a good night’s sleep is as important to our health as eating a healthy diet and exercising regularly. Regular poor sleep can lead to serious long and short-term mental and physical health issues like weight gain, depression, and increased risk of many diseases. Conversely, sleeping well can be a major boost to anyone’s overall health and wellness.

Our experts thought it would be helpful to provide the following tips to help people improve their sleep habits:

Tip #1: Set a Regular Sleep Schedule & Stick To It

We highly recommend establishing and maintaining a nightly sleep schedule. That means going to bed and waking up at around the same time every day, including weekends. This consistency will help reinforce your body’s sleep-wake cycle and make getting to sleep (and waking up) easier.

Tip #2: Avoid Caffeine After a Certain Point in the Day

We know that waking up with coffee is a vital part of the day for many people. And while we’re not saying to swear off caffeine entirely, it’s a fact that consuming caffeine later in the day can stimulate the nervous system and stop the body from naturally relaxing at night. Caffeine can stay elevated in a person’s blood for 6 hours (or more), which is why it’s important to cut off caffeine intake long before bedtime. Drinking decaf coffee or other non-caffeinated alternatives in the afternoon or evening can be helpful.

Tip #3: Create an Ideal Sleep Environment

There’s more to actually getting to sleep than simply crawling into bed and resting your head on a pillow. Make an effort to create a sleep-friendly environment for yourself. This means keeping the bedroom cool, quiet, and dark. Exposure to light (including light from television and phone screens) can make it very difficult to fall asleep. Additionally, calming activities like reading, breathing exercises, or taking a bath may also help promote better sleep.

Tip #4: Try To Avoid Napping

We know this one won’t be popular, but it’s true that sleeping during the day can negatively affect your ability to sleep at night. Especially in the case of long or irregular naps. Sleeping during the day can confuse the body’s internal clock, leading to difficulty with properly resting when it’s time to go to bed. While there may be some exceptions, particularly for people who primarily work at night, napping should be avoided if possible.

Having the occasional sleepless night is normal and nothing to be alarmed about. But if you’re having consistent trouble getting to sleep, our hope is that these tips will be able to relieve these issues. For more information on healthy sleep or to schedule an appointment, contact Abraham Family Medicine. Our office is located in Snellville, not far from Grayson, Dacula, and Lilburn.