Tired of waking up tired after tossing and turning throughout the night? Getting better sleep could be as simple as changing your bedtime habits and adjusting your environment.
Try these tips to improve your sleep:
- Stick to a sleep schedule and go to bed and get up at the same time, every day. Remember – you can’t make up lost sleep. A marathon sleep session on the weekend won’t make up for skimping on sleep during the workweek.
- Have a relaxing bedtime routine. This may include taking a bath or shower, stretching, reading or meditating.
- Remove distractions from the bedroom, including televisions, tablets and phones. It’s also a good idea to power down these devices one to two hours before bedtime.
- Keep your bedroom cool, dark and quiet. The National Sleep Foundation recommends keeping your bedroom between 60-67 degrees for optimal sleep.
- Sleep on a comfortable mattress and pillows.
- Stay away from heavy meals and alcohol in the evening hours.
- Get daily exercise, but avoid working out within three to four hours of your bedtime.
- Avoid napping. If you must take a nap, limit it to 20-30 minutes and make sure it’s not too close to your bedtime.
If you have difficulty getting enough sleep, it’s a good idea to check in with a primary care provider. He or she can help you identify health issues that may be getting in the way. Your doctor may also refer you to a sleep medicine specialist for further investigation.
Edward-Elmhurst Health has state-of-the-art sleep lab facilities that are American Sleep Medicine Certified. These facilities are warm and welcoming to help patients relax when undergoing a sleep study. Our experts use the results to diagnose your condition and help you find appropriate treatment so you can get better, more restful sleep.
Take our free online SleepAware Risk Assessment to find out if you may have a sleep disorder.