Alaska Sleep Education Center

Suggestions for Restful and Peaceful Sleep

Posted by Jennifer Hines

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on Feb 25, 2022 9:46:02 AM

Man feeling bad and not sleeping


Consider all factors that could prevent you from receiving a good night's sleep, including workplace stress and family duties, as well as unanticipated issues such as illness and not having an umbrella at the right moment. Understandably, obtaining a decent night's sleep is a challenge. While you might not have been able to control the factors that interrupt your sleep, you may create sleep-enhancing practices. Begin by following these simple guidelines.

Maintain a Regular Sleep Routine

Aim for seven to eight hours at most. Each night, a grown individual should achieve at least seven hours of sleep. To achieve this goal, most people just need to sleep for eight hours. Every day, go to sleep and wake up at the very same hour. On weeknights and weekends, try to keep the time gap between your sleep schedules to no more than an hour. Consistency helps to maintain your body's sleep-wake pattern. Leave your room and do something soothing if you don't fall asleep after 20 minutes. Relax by reading, taking a short walk, or listening to peaceful music. When you're exhausted, go back to bed. As required, repeat the process.

Maintain A Healthy Lifestyle by Being Active

Physical activity is beneficial to your sleep as well as your overall health. Nevertheless, some folks consider that exercising vigorously fewer than two hours before night makes it more difficult to fall asleep. Even low-impact exercise is great.  If you are someone who commits more to exercise when you are outside, don't let the weather keep you indoors.  Take your jacket or get an all-weather umbrella, like the Repel Umbrella Windproof Travel Umbrella that protects in case it starts raining abruptly. If this isn't a problem for you, there's usually no need to adjust. Many of us spend time exercising and eating correctly; but often overlook the third half of the triangle, which is sleep.

Keep an Eye on the Meals You Eat

Before going to sleep, ensure you're not starving or stuffed. Within a couple of hours after going to bed, refrain from eating something heavy or substantial. You'll probably be kept awake by your discomfort. Nicotine, caffeine, and alcohol are all substances that should be avoided. The stimulating effects of nicotine and caffeine take hours to wear off, which might impair sleep quality. Even though alcohol makes you tired at first, it might disturb sleep later at night.

Create a Relaxing Atmosphere

Make a sleeping-friendly environment. Something gloomy, silent, and frigid is frequently the case. It may be more challenging to fall asleep if exposed to light. To create a setting that meets your requirements, consider utilizing room-darkening curtains, earplugs, fans, or other gadgets.  To help you sleep better, consider calming pastimes like taking a shower or using relaxation techniques before bed.

Ensure That Your Alarms are Heard rather Than Seen

Your bedroom should have an alarm clock to awaken you up every morning. If the watch is in your line of vision, though, you may find yourself nervously staring at it, pondering, "when will I get to sleep" or "how many hours of rest do I have remaining." Put the clock where you can hear it but not see it if you're having difficulties sleeping.

Sleep is aided by the Darkness

People used to get up when the sun rose and go to bed when it was dark before the clock. Similarly, a gloomy atmosphere promotes sleep and dimming the lights might help you fall asleep. If you don't have a dimmer switch, you may buy affordable lamps with a darker or have an electrician estimate the cost of replacing your main light relay. You may try thicker curtains, additional lining, or blackout shades if you're bothered by street lamps outside your window or harsh sunlight at 5 a.m. in the summer.

These are just a few suggestions for getting a good night's sleep, including having an umbrella for protection in case it starts raining abruptly, and you are taking a walk outside. The most important thing to remember is how critical sleep is for excellent mental and physical wellness. As a result, please prioritize your sleep.

What Is Sleep Hygiene?

What is sleep hygiene?

This involves following certain daily routines and creating a bedroom environment that can help you get better sleep more often. There are various steps you can take to achieve this goal. They include following a pre-bedtime routine, creating a comfy bedroom environment, and even following certain daytime habits.

Keep in mind that there’s no one-size-fits-all approach to sleep hygiene. It’s important to customize it, so it suits your particular needs. It can help you to fall asleep faster and wake up fully recharged like a smartphone battery.


Studies show that using good sleep hygiene habits is important for good health, according to the National Institutes of Health (NIH). Sleepers can experience benefits such as positive reinforcement and making a healthy lifestyle more automatic. Meanwhile, bad habits can have the opposite effect and trigger negative results.

If you’re tossing and turning at night instead of getting a good night’s sleep, then you should consider some sleep resources. They can help you get into a sleep schedule, create a sleep-friendly environment, and even follow a daytime schedule for better nighttime slumber.

If you believe you have difficulty sleeping due to physical aches and pains, have PTSD, or other similar mental health conditions, it is best to personally consult a medical or psychological health professional. This article will only provide general information and should not be used for self-diagnosis and self-treatment.

Alaska Sleep Clinic is the most comprehensive sleep center in Alaska and the only one with a psychiatrist on-staff specializing in sleep, Dr.Angela Randazzo. Call ASC today @ 907-357-6700 .

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Topics: sleep hygiene

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