Sleeping Better at Night

Sleeping Better at Night

Sleeping better at night can help improve your physical and mental health. The CDC recommends that adults aim for 7 to 8 hours of sleep nightly. However, many struggle to meet this goal. In 2014, a study by the CDC found that over 35% of American adults get less than 7 hours of sleep nightly.

Luckily for those who struggle to fall asleep or stay asleep, there is hope. The following list contains a variety of self care tips to help you start sleeping better at night.

Make Your Environment Comfortable

Try to make your sleep environment as comfortable as possible. This can be done by having a fan or heater to regulate the temperature, using soft bedding, and more. It is important to find what makes you comfortable. In addition, try to eliminate any light pollution that your room may have. A dark and comfortable room is ideal for sleep.

Stick to a Schedule

Try to stick to a routine wake-up and bed time that allows for 7 to 8 hours of sleep. By staying on a schedule you will likely find yourself feeling more well rested. 

Be active During the Day

Exercise during the day can make it easier to fall asleep and stay asleep at night. Being active may provide you a boost during the day, but in turn help you rest at night. However, try to avoid physical activity late in the day so that the boost of energy it may cause won’t keep you up.

Avoid Alcohol and Caffeine at Night

Both alcohol and caffeine can have stimulating effects which can interfere with sleep. Try to avoid these beverages late in the day in order to improve your sleep at night.

Make a List

Oftentimes people are kept awake at night by thoughts of what they need to do, upcoming events, and more. Before going to bed make a list of the things you want to remember for the next day. This will allow you to set aside the thoughts for the night, but not forget them. 

Take Time to Relax

As you winddown at night, take time to relax before getting in bed. For many reading, meditation, taking a bath, and more can help them relax. Find what makes you relax, feel comfortable, and ready for bed.

Further Help & Learn More

If you continue to have trouble sleeping, it is important to consult with your healthcare provider. Together, you can create a treatment plan that is right for you.

To learn more about sleeping better at night, we recommend the following links:

Sleep Foundation:  

Mayo Clinic: