Alaska Sleep Education Center

A Complete Guide on How to Get Quality Sleep

Posted by Jennifer Hines

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on Jan 19, 2022 10:33:41 AM

Beautiful woman sleeping on a very comforable bed

After a night of hurling and turning, you wake up sleepy and grumpy. Fidgety nights and exhausted mornings can become more recurrent as you get older and your sleep pattern adjusts. In women, it usually starts around menopause time, when hot flares and other signs awaken them. Later in life, the number of hours slept tends to decrease. Also, the way the body controls circadian rhythm changes.

This internal clock enables your body to respond to alterations in illumination and dark. When it experiences a transformation with age, it can become a real problem. Apart from making you moody and weary, a lack of sleep can seriously affect your health, increasing the chances of heart disease, type 2 diabetes, and obesity.

Many people who have problems falling asleep and remaining asleep turn to sleep medications. Instead of turning to medicines, exercise healthy tips like installing Flux Phenom Magnetic Screen Door - Retractable Mesh with Self Sealing Magnets - Keeps Nature Out. Below are more tips to help you get a quality night’s sleep.

Craft a pre-bed routine

If you have a tough time falling asleep, it is common to believe that the problem begins when you loll down in bed. However, the preface to bedtime plays an integral role in setting you up o fall asleep fast and effortlessly. Poor pre-bed traditions are a principal contributor to sleep problems. Try to craft a consistent schedule every night since this reinforces health signals and customs to the body and mind that bedtime is forthcoming. As part of this routine, including these three tips:

  • Unwind for at least 30 minutes: It is significantly easier to sleep off slickly if you're at ease. Low-impact stretching, relaxation exercises, listening to calming music, and quiet reading are examples of how to frame your mind for sleep.
  • Lower the lights: Evading bright lights can assist you in switching to bedtime and contribute to melatonin production, thus promoting sleep.
  • Disconnect from gadgets: Cell phones, laptops, and tablets can keep your mind wired, making it challenging to unwind. Also, the light from these gadgets stifles your natural making of melatonin. Try to disconnect at least half an hour before going to bed.

Consider what you drink and eat

Avoid going to bed stuffed or starving. Particularly, avoid large or heavy meals some hours before bedtime. Discomfort may keep you awake. Alcohol, caffeine, and nicotine deserve watchfulness too. Caffeine and nicotine’s stimulating effects can take a long to wear off and can negatively affect your sleep. And even if alcohol may make you feel dozy, it can disturb sleep later during the night.

Create a restful environment

Create a room that’s perfect for sleeping. Frequently, this signifies cool, dark, and quiet. Exposure to light may make it more difficult to fall asleep. Avoid extended use of light-emitting screens before bedtime. Instead, consider devices like earplugs, room-darkening shades, a fan, and others to create a setting that suits your needs. Also, installing a great door such as a Flux Phenom Magnetic Screen Door - Retractable Mesh with Self Sealing Magnets - Keeps Nature Out can help because it allows fresh air, breezes, and sunlight to penetrate while keeping out dust and dirt.

Look at Your Daily Routine

We may not know it, but a lot of what we do can prevent us from getting the right amount of sleep. When bedtime is near, we should put away our smartphones and stay away from our computers. The lights they emit actually stimulate the brain and tell it that we are still in work mode. Exercising right before sleeping is also not recommended since it wakes our brains up. This would make it harder for us to sleep.

There are a number of things that can rob you of sleep. Fortunately, most of these things can be solved through practicing good sleep hygiene and making sleep a priority. Unfortunately for some people, practicing good sleep hygiene and maximizing their sleep environment doesn't always help them sleep better. Many of these people suffer from sleep disorders that need to be diagnosed and treated starting with a sleep study.

For residents of Alaska, The Alaska Sleep Clinic is here to help. We have over a decade worth of experience in diagnosing and treating a variety of sleep disorders including sleep apnea, restless leg syndrome, narcolepsy, and many others. If you're having trouble sleeping and think it may be a sign of a disorder, click the link below for a free consultation with a sleep specialist.

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Topics: sleep hygiene

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