When it comes to your health, a good night’s sleep is just as important as having a regular exercise routine and healthy diet. In fact, research shows that sleeping well directly impacts your mental and physical health. Here are a variety of practices and behaviors, known as “sleep hygiene,” that can help you get a full night’s sleep and have adequate energy all day long.
Improve Your Sleep
Avoid Caffeine and Alcohol
Chemicals and stimulants keep you awake and decrease the quality of sleep throughout the night. It’s best to limit caffeine consumption after 3 P.M. and avoid drinking alcohol within three hours of bedtime.
Limit Your Exposure to Light
Natural light will help keep your internal clock on a healthy sleep schedule. Unnatural light from computer screens, phones, and televisions may alter your body’s natural cycle and circadian rhythms. We recommend avoiding bright screens within 1 to 2 hours of your bedtime.
Establish a Relaxing Nighttime Routine
A bedtime routine will help you unwind before bed. Sleep experts recommend avoiding stressful and stimulating activities before bed. Instead, pick up a book, listen to relaxing music, take a bath, or meditate. Test different strategies and find what works best for you.
Stick to Your Sleep Schedule
Your body’s circadian rhythm aligns with sunrise and sunset. Therefore, it’s important to be consistent with your sleep and waking times, especially on the weekend. This will benefit your sleep quality in the long-term.
Take a Melatonin Supplement
Melatonin is a vital sleep hormone that signals your brain when it’s time to get to bed. Melatonin supplements will help you fall asleep faster and achieve quality sleep. In most cases, melatonin supplements are considered safe in low doses. Be sure to consult with our doctors at Lakeview Family Medicine before taking melatonin.
Contact Lakeview Family Medicine
If you’re having trouble sleeping at night, contact the experts at Lakeview Family Medicine. Our qualified providers will create a comprehensive treatment plan tailored to your individual needs and goals. We use only the best treatment methods to ensure optimal health.