How to Get Better Sleep

A girl struggles to get better sleep.

It does not take an expert to know that the amount of sleep you get each night has a major effect on the rest of your day. When you do not get enough sleep, you can expect to see negative effects on your physical performance and brain function. But beyond that, a lack of sleep can cause even more problems with your health.

Your goal right now is to get better sleep, but we know it just won’t happen overnight. It takes a strong routine, as well as a few other daily steps, to see your health improve. To establish that routine, you need to begin by going to bed and waking up at consistent times. An irregular sleep pattern affects your circadian rhythm.

The environment also plays a major role. External noise and bright lights can cause poor sleep. Even the temperature of your bedroom plays a big factor in quality. You can change your bedroom or other sleeping environment by eliminating noise and light, to create a more relaxing space.

Reducing the amount of light also refers to reducing the amount of blue light that you are exposed to before bedtime. Blue light is emitted from your smartphone, computer, or other electronic devices, and it tricks your brain into thinking it is still daytime. Your brain then will reduce melatonin amounts, which is the hormone that lets you get deeper sleep.

A bedtime routine should include a pre-bedtime routine, where you try to wind down for at least 30 minutes. Sleep comes easier when you are at ease, so try some relaxation exercises, listen to smooth music, or read a book. Limit your electronics use, and lower the lights.

How you spend your waking hours will also play a role in how your body rests at night. Daily exercise can promote better sleep, as long as it is not too close to bedtime. Keep your diet in mind, too. Limit your caffeine intake, and avoid it later in the day. Also, avoid alcohol and smoking.

A comfortable mattress and pillow can also improve your sleep. Poor quality bedding can increase lower back pain, and a poor pillow can cause neck pain. Not everybody adjusts to the same mattress type, so find one that is right for you. 

Getting a better night’s sleep won’t only make you feel more well-rested, but it can also have a positive impact on your overall health. Getting a good night’s rest is one of the best things you can do for both your body and your mind. For more information on how to get better sleep, call Christian Healthcare Centers today at (616) 226-2669.

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