improve sleep

How to get Better Sleep

Good sleep is essential to a functioning body and mind. Without a good night’s sleep, you can wake up feeling sluggish and moody. Your body suffers too. Without enough sleep, your short term memory suffers, you could experience mood swings, your immune system is down, and simple tasks are seemingly impossible. Consistently not getting enough sleep could have long term effects such as an increased risk of heart disease, diabetes and gaining weight. It’s important to consider sleep as more than just resting your body and mind and consider it more as an essential bodily function because without it, other areas of the body and mind will suffer. 

How can you get better sleep? Continue reading to learn about different ways you can increase your sleep at night. If you find these tips to be ineffective, it may be because of a sleep disorder such as sleep apnea or insomnia. If this is the case for you, contact your primary care physician.

Consider your Environment

Most people don’t consider how their environment affects their sleep; however, there are multiple environmental factors that can greatly affect your sleep. First, consider what you’re sleeping on – your pillows, mattress and bedding, for example. If any of these are making you uncomfortable, it may be time for a change. Second, consider the ambience in your bedroom. To get better sleep, eliminate noise, light and other distractions. Lastly, consider the temperature in your room. If you are too hot or too cold, then you won’t be able to get your best sleep.

Create a Sleep Schedule

Consistency is key when creating healthy sleep patterns. Going to bed at the same time every night and waking up at the same time every morning is important for ensuring sound sleep. Your body reacts well to consistency and by creating a schedule, you’ll be able to stay on track with your progress. This is especially important on the weekends. Many people follow a sleep schedule during the week but then stay up late and sleep in on the weekends. This inconsistency can greatly affect the way you sleep. In addition to a sleep schedule, creating a nighttime routine will help in your body’s natural ability to fall asleep and stay asleep. 

Relax your Mind and Body

Simply relaxing is a great way to help you fall asleep and stay asleep. For some, though, this can be easier said than done. To help you relax, consider aromatherapy, soothing sounds or making your bed more comfortable. Breathing techniques and limiting your thoughts are also helpful for falling asleep. 

Avoid Certain Foods and Drinks

What you eat and drink before bed can greatly impact your sleep. Drinking caffeine too late in the day can cause you to have trouble falling asleep and staying asleep. If you are a daytime coffee drinker, consider drinking decaf in the afternoon. Avoid drinking alcohol right before bed as it could interfere with your sleep cycles. Lastly, watch your sugar intake at night. Sugary foods and refined carbs can impact your sleep by causing wakefulness and disrupted sleep patterns. 

There are many other ways to help you get a better night’s sleep, but these are some easy ways you can get on the path to better sleep because better sleep equals better health for your body and mind. Remember, if you find yourself with consistently bad sleep, it may be a sign of an underlying sleep disorder and you should seek medical attention. Contact your local primary care physician and trust the professionals at Wendover Primary Care to get you on the path to better sleep.

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