Better Sleep is Within Reach

Have you ever found yourself lying awake at night, just staring up at the ceiling? Sleep is meant to be a time for our minds and bodies to rest and recharge. When you can’t fall asleep, it can feel both frustrating and worrying.

If restless nights are becoming your norm, you’re not alone. Trouble sleeping can happen to anyone and is often caused by changes in routines, stress, or health conditions. About 1 in 3 adults around the world have trouble sleeping, and about 10% of them have insomnia, according to the Cleveland Clinic.

The good news? There are simple steps you can take to have a more restful sleep.

 

Tips for a Better Night’s Sleep

1. Have a Bedtime Routine: Going to bed and waking up at the same time every day (even weekends) helps your body establish a natural sleep rhythm. A consistent schedule can make it easier to fall asleep and wake up refreshed. 
2. Avoid Naps: Avoid taking naps when you are having trouble sleeping at night. If you need a nap, try to limit it to 20 to 30 minutes in the early afternoon.
3. Create a Calm Sleep Space: Keep the bedroom cool, dark, and quiet. Use blackout curtains or a sleep mask to block out light. You may want to consider a fan or white noise machine to drown out distractions. It’s also a good idea to hide your clock from view.
4. Limit Screen Time: The blue light from phones, tablets, and TVs can trick your brain into thinking it’s daytime. Turn off screens at least an hour before bed to help your mind wind down.
5. Relax Before Bed: To calm your mind, try reading a book, journaling, gentle stretching, or deep breathing exercises. Learning relaxation techniques like meditation and imagery can help. A warm bath or soothing music can also signal to your body that it’s time to rest. 
6. Don’t Stay in Bed if You Can’t Sleep:  If you can’t fall asleep within 20 minutes, get up and don’t go back to bed until you are tired. Try some of the relaxation tips above. Don’t change your wake-up time, as this will make you tired for the next night. The Mayo Clinic also advises reserving your bed exclusively for sleep and sex.* 
7. Watch What You Eat and Drink:  Drinking too much coffee and alcohol close to bedtime can cause poor sleep. Instead of heavy meals, choose a light snack like a banana or a handful of nuts. Almonds and walnuts are great options that can help promote better sleep.
8. Stay Active: Regular physical activity during the day can improve the quality of your sleep. Just be sure you finish your exercise a few hours before bedtime so it doesn’t interfere with your ability to wind down.

 

When to Seek Help

Sometimes, no matter how many sleep tips you try, the tossing and turning doesn’t go away. If poor sleep is affecting your daily life or lasting for weeks, it might be time to talk to your doctor. They can help identify possible causes, like sleep apnea or insomnia, and work with you to find a solution.

 

What Happens When You Don’t Get Enough Sleep?

Not getting enough sleep can harm your body and mind. Physically, it can weaken your immune system, making you more likely to get sick. It can also increase your risk of heart disease, high blood pressure, and diabetes. Sleep is when your body repairs itself, so you may feel tired and heal slower without it.

Lack of sleep also affects your brain. It makes it harder to focus and remember things. Over time, it can lead to anxiety and depression. If you’re sleep-deprived, you’re at a greater risk for accidents because of slower reaction times. 

 

A Good Night Sleep Matters

Getting good sleep isn’t a luxury– it’s essential for your health and well-being. Start with these tips, but don’t hesitate to reach out to your doctor for support if you need it. A restful night could be just around the corner.

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Looking for more health tips? Explore our latest blogs for practical tips to make healthier choices and get the most from your Medicare benefits. 

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Source: *https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173

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