Sleep is essential for our physical and mental health. When we don’t get enough sleep, we can experience fatigue, difficulty concentrating, mood swings, and an increased risk of accidents.
The good news is that there are many things we can do to improve our sleep habits. Here are seven tips from Align Family Health:
- Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body’s natural sleep-wake cycle.
- Get 7-8 hours of sleep per night. Most adults need 7-8 hours of sleep per night. If you’re not getting enough sleep, you may find it difficult to function during the day.
- Avoid caffeine and alcohol before bed. Caffeine and alcohol can interfere with sleep. Caffeine can make it harder to fall asleep, and alcohol can disrupt sleep later in the night.
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
- Make sure your bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so make sure your bedroom is as dark and quiet as possible. A cool temperature is also ideal for sleep.
- Exercise regularly. Exercise can help to improve sleep quality. However, avoid exercising too close to bedtime, as this can make it harder to fall asleep.
- See a licensed independent practitioner if you have chronic sleep problems. If you have chronic sleep problems, such as insomnia or sleep apnea, see a licensed independent practitioner. There may be an underlying medical condition that is causing your sleep problems.
Align Family Health can help you develop a sleep plan that is right for you. We offer a variety of services to help improve sleep, including sleep consultations, sleep studies, and treatment for sleep disorders. Contact us today to learn more about how we can help you get a good night’s sleep.
Scientific research to back up the tips:
- A study published in the journal Sleep found that people who stick to a regular sleep schedule are more likely to get enough sleep and have better sleep quality.
- A study published in the journal Sleep Medicine found that people who get 7-8 hours of sleep per night have a lower risk of obesity, diabetes, heart disease, and stroke.
- A study published in the journal Alcoholism: Clinical and Experimental Research found that alcohol can disrupt sleep later in the night, even if it doesn’t make it harder to fall asleep initially.
- A study published in the journal Sleep found that people who create a relaxing bedtime routine are more likely to fall asleep quickly and sleep through the night.
- A study published in the journal Sleep found that people who sleep in dark, quiet, and cool bedrooms are more likely to get a good night’s sleep.
- A study published in the journal Sleep Medicine found that exercise can help to improve sleep quality, but it’s important to avoid exercising too close to bedtime.
- A study published in the journal Sleep found that people with chronic sleep problems are more likely to have underlying medical conditions, such as sleep apnea or depression.
If you’re struggling to get a good night’s sleep, talk to your licensed independent practitioner. There are many things you can do to improve your sleep habits, and your licensed independent practitioner can help you develop a plan that is right for you.
