Sleep Better With These Simple Tips

Do you sleep like a baby or toss and turn most nights? Do you feel overly tired? You’re not alone! I regularly encounter people who struggle with not getting enough sleep. It turns out, many of us are dragging through our days feeling sluggish and tired. Everyone has different reasons for not getting a good night’s rest, but everyone still needs one. If you’re a struggling sleep seeker, we’ve compiled some strategies that may help you get some much-needed Zs.

man sleeping with a dog
  1. Develop a sleep routine.
    • A sleep routine can help remind your mind and body that you’re preparing for bedtime. Identify relaxing things you’d like to do before bed. This may include things like taking a hot bath, listening to soothing music or reading a book. If your racing mind keeps you awake, you might consider journaling before bedtime to release some of these concerns. 
  2. Keep a bedtime schedule.
    • Help your body get in tune with its natural sleep and wake cycle. Going to bed at the same time each night can help train your mind and body to know when it’s time to sleep and wake. Decide an appropriate bedtime and stick with it. Remember to leave enough time before bed to complete your sleep routine.    
  3. Keep your room dark. 
    • Your brain signals your body to wake up when it senses light. To get better quality sleep, keep your room at a comfortable temperature and make sure it’s dark. This will help your brain recognize that it’s time for bed.
  4. Use your room for sleep and nothing else. 
    • The items around you send constant messages. Your office reminds you to work. Your kitchen reminds you to eat. If you work or eat dinner in your bedroom, the bedroom becomes a signal for you to work or eat rather than sleep. To help achieve the best quality sleep, avoid doing things that aren’t related to sleep in your bedroom.  
  5. Turn off electronics.
    • Many people like to play games on their phones or watch TV to fall asleep — but this can hinder your quality of sleep. Light signals your brain that it’s time to be awake, and using electronics at bedtime can interfere with your natural sleep cycle. It might be best to remove your television or phone from your bedroom, so you aren’t tempted to use them.
Author
Denver Health Medical Plan Staff Writer