Alaska Sleep Education Center

8 Sleep Solutions to Start Today

Posted by Lewis Robinson on Sep 30, 2021 2:33:00 AM

Beautiful woman sleeping over a white pillow.

There is nothing worse than not being able to sleep. Lack of sleep ruins your entire day, preventing you from performing and thinking your best. But there are ways to combat bad sleep and not being able to get to sleep. 

  1. Declutter Your Bedroom

Decluttering your bedroom can help create a peaceful environment that allows the brain to rest. If you also work in your room, it can blur the lines of when you should start to wind down and get ready for bed. It is key to good rest to allow yourself to let the day go and embrace the oncoming night. Making your bedroom a clean and organized space can facilitate that.

  1. Avoid Blue Light

Blue light is the light that is emitted from televisions, cell phones, handheld game sets, etc. This light has been proven to actually disrupt your natural circadian rhythm and prevent a healthy sleep cycle.  Try limiting your exposure to blue light as your designated bedtime starts to approach. Many recommend giving yourself at least one hour free of blue light before you go to bed. If blue light disrupts sleep then what color light helps you sleep? Red light therapy has been shown to potentially help improve sleep quality and assist in getting to sleep faster. 

  1. Meditate

Taking a moment before sleeping to wind down and practice some deep breathing can help you relax into a good night's sleep. You can even try some light yoga which syncs breathing with physical activity for a moving meditation. By slowing your mind and focusing on deep breathing, you can create a physical environment that signals to your brain and body that it is time to sleep. 

  1. Exercise Earlier in the Day

Exercising can help tire you into falling asleep faster and staying asleep longer. But make sure that you work out earlier in the day because exercise can also create chemicals that energize your body directly after the activity. Activities such as running, weight lifting, dancing, or pilates are great ways to physically exhaust your body as long as it is three hours before you are hoping to sleep.

  1. Practice a Routine

Create and practice a calming bedtime routine to fall asleep easier. Something like reading a book, taking a bath with lavender, or listening to soothing music, can help establish a calm mood that prevents stress. You want to avoid any sort of stressful activity before sleep. When you become stressed your body produces a hormone called cortisol that makes you more alert and awake. 

  1. Know What Chemicals Inhibit Sleep

Different common substances can interfere with restful sleep. Caffeine, which is a stimulant, can disrupt your ability to fall asleep. Tobacco, or the active ingredient nicotine, is also a stimulant. It is recommended that you avoid these chemicals at least 4 to 6 hours before you attempt to sleep. Alcohol is also known to disrupt your sleep patterns throughout the night. 

  1. Avoid Food Close to Your Bedtime

Eating large meals before you go to sleep can cause discomfort while laying down which can inhibit your ability to sleep. Food is energy so you want to avoid foods that will break down and spike your blood sugar, making it more difficult to sleep. The food you know will cause indigestion is also not recommended before bed. 

  1. Set Your Alarm and Forget it

Once you have set your alarm for the morning, try to forget about the clock. Having a clock that projects on the ceiling is especially not conducive to a calming and stress-free environment that is needed to sleep well. Worrying, in general, is not recommended for good sleep, and watching the time tick closer to when you need to wake up can cause stress and is an especially common problem with insomniacs. 

No matter how long it has been since you have had a good night's sleep, there is a routine or tip out there for you that will help you achieve the sleep you dream of. 

At the Alaska Sleep Clinic, our highly trained staff of sleep specialists has helped diagnose and treat tens of thousands of Alaskans over the years suffering from sleep disorders.  We understand that a good night's sleep is critical to people's health and happiness, and we are committed to providing quality service in the treatment of a variety of sleep disorders. If you have concerns about your sleep health and live in the state of Alaska, click on the link below for a free 10-minute phone consultation with one of our sleep specialists.

Finally - Sleep Consultation

Topics: sleep habits, sleep hygiene, sleep health

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