5 Tips for Getting a Good Night Sleep

How often do you go to bed and wake up feeling as if you never went to sleep? On average, a little over one-third of U.S. adults sleep less than seven hours per night. (1) The CDC recommends that adults aged 18 to 60 get at least seven hours of sleep, those aged 61 to 64 get seven to nine hours of sleep, and those aged 65 and older get seven to eight hours of sleep each night. (2) Sleep deprivation is when someone does not receive the amount of sleep, they need which can affect their overall well-being and health. (3) Some common symptoms of sleep deprivation include reduced attention span, lack of energy, anxiety, and mood changes. (3) To ensure you receive the best night’s sleep, we have developed five tips to ensure you have a good night’s rest.

Tip # 1: Have a routine sleep schedule.

One of the best ways to ensure a good night’s rest is to have a routine sleep schedule. (4) Set a time that you will need to go to sleep, get enough hours of sleep each night, and wake up at your desired time. (6) By having a consistent bedtime and wake-up time, you will help regulate your body’s sleep-wake cycle. (6) The goal is to be as repetitive as possible with a healthy routine, to let your body know when it’s bedtime.

Tip # 2: Exercise on a regular basis.

The CDC recommends 30 minutes per day of exercise for the average adult to benefit their overall health. (7) Furthermore, research suggests that exercising regularly can improve your quality of sleep, and potentially decrease insomnia for some people. (8) Exercise can help release endorphins, as well as assist in raising your core body temperature. (5) However, it’s essential not to exercise too close to bedtime. Increasing your core body temperature and endorphin levels can signal your body to be awake, and can take up to two hours for your body to unwind. (5)

Tip # 3: Create a peaceful environment.

Create a peaceful environment around you before going to bed. Take 30 minutes before going to sleep to unwind for the day. (5) For example, read part of a book, finish any simple house chores, or take a minute to reflect on the positive parts of your day. (5) Make sure the temperature of your room is comfortable, and you can lower the lights. (5) By being in a low-lit area and decompressing, you increase your body’s ability to produce high levels of melatonin. (5) Melatonin is a natural hormone released in the brain to promote sleep. (9)

Tip # 4: Be mindful of what you eat and drink.

While coffee, tea, and soda might be something you drink routinely, you should not consume these drinks right before bed. (5) Coffee, tea, and soda are known to have high levels of caffeine, which may cause difficulty falling asleep. (5) Instead, try drinking chamomile tea or valerian root tea, both of which are caffeine-free. Although, it is best not to drink too many liquids right before bed to avoid unwanted trip to the bathroom in the middle of the night. Another factor is how much you eat before going to sleep. (5) Eating a large or heavy meal right before bed may cause discomfort and trouble falling asleep since your food is still digesting. (5) If you have to eat right before bed, try eating a lighter, healthier snack instead of a spicy, fatty snack. (5) For example, snack on an apple with peanut butter or dried banana chips instead of buttery popcorn or ice cream.

Tip# 5: Unplug from electronics.

Take a break from your electronics at bedtime. Tablets, cellphones, TVs, and laptops could prevent your brain from settling down. (5) Try to disconnect from all electronic devices for at least 30 minutes before going to bed. (5) If your brain is wired-up from your device, your body may not be able to produce the amount of melatonin needed for a good night’s rest. (5) However, if you have trouble falling asleep, playing on your phone in bed is one of the worst things you can do. (5)

The Sleep Center at Watauga Medical Center offers sleep studies and at-home sleep testing. If you feel like you or someone you know may have a sleep disorder or feel overly sleepy during the day please talk with your primary care provider, or call the Sleep Center at (828)-266-1179.