No one wants to toss and turn all night because of the inability to sleep. While some of us only have trouble sleeping occasionally, others struggle with it on an almost nightly basis.
Many factors can affect your sleep quality, from stress and food intake to certain illnesses. Getting good quality sleep is essential to your well-being, so it’s best to consult with a doctor if you’re having trouble sleeping.
Here are some simple and useful tips you can try to help you get better quality sleep.
Establish A Sleeping Schedule
Setting up a specific time period for sleeping is a powerful tool that can help you get better sleep. Pick a realistic time for you to start winding down every night. Structure your schedule in such a way that you’re able to get at least seven hours of sleep per night.
One major obstacle in having a set sleep schedule is smartphones. Many people unconsciously spend hours browsing through their social media accounts, especially before their sleep.
For quality sleep, avoid using your phone and other blue light-emitting devices at least two hours before going to bed. Leave your phone in a different room, so you won’t be tempted to use it. Dropping this poor habit can help you sleep much earlier and faster.
Create A Space Conducive For Sleeping
The activities you do before bedtime are not the only thing you have to be mindful of. You also have to ensure that your space is conducive for sleep.
Many people find dark and quiet places suitable for sleeping. You can opt to buy earplugs or an eye mask to create this environment for yourself.
Your room must also be well-ventilated. It’s easier to fall asleep when your room is neither chilly nor humid. You’ll sleep more comfortably and wake up feeling well-rested in a room that maintains your ideal temperature.
It’s also crucial that you use your bed for sleeping only. Our brains associate our beds with resting, so as much as possible, refrain from watching television or using your phone while lying in bed.
Get Some Movement
Studies show that daily exercise boosts sleep quality. Exercising can help stabilize your mood and calm your mind, which is essential when you want to have a good night’s sleep. Try to get 30 minutes of exercise every day to improve your sleep quality.
Be Mindful Of Your Caffeine Intake
Caffeine is a good energy booster. Beverages like coffee, tea, and energy drinks can give you that extra lift to get through the day. Caffeine stimulates your nervous system and makes you feel more awake and alert. It also causes your brain to release more dopamine and, in turn, increases your energy levels to enhance function.
It only takes 15 minutes to feel the effects of caffeine in your body, but it takes approximately 10 hours to remove it from your system altogether. For this reason, you should refrain from eating or drinking products that are high in caffeine several hours before your bedtime.
If you love coffee and tea, you can get decaffeinated versions of these drinks. This way, you can enjoy your favorite drinks without worrying about being up all night.
Determine Possible Health Problems
Being unable to sleep properly throughout the night can also be caused by different health conditions. Two of the most common conditions that affect sleep quality are gastroesophageal reflux disease and sleep apnea. Such conditions can make it difficult to breath properly and peacefully without uncomfortable symptoms. If you’re experiencing one of these conditions, it’s best to visit an internist to address them properly.
Seek Help from An Internist
If you’ve tried everything we’ve mentioned above and still cannot sleep well, seek help from a medical professional.
SC Internal Medicine Associates and Rehabilitation provides superior, patient-centered care. We have been serving people in South Carolina for over thirty years with our superb team of internists and specialists.
Some of the services we offer are in our Sleep Lab, under the direction of Dr. Joseph Gabriel. This clinic is dedicated to treating various sleep disorders that affect a person’s sleep. We monitor your sleep activity throughout the night as you sleep in one of our private and comfortable rooms.
Everyone deserves a good night’s sleep. If you want to know how we can help you sleep better, don’t hesitate to call us at (803) 749-1111. You can also request a consultation through our secure online appointment request form.
We look forward to helping you soon!