Improving Sleep

Sleep is essential for good health and wellbeing. Quality sleep helps your body repair itself, supports brain function, strengthens your immune system, and improves your mood. Yet many people struggle with getting enough quality sleep.

Improving your sleep doesn't have to be complicated. By establishing good sleep habits, creating a sleep-friendly environment, and managing factors that interfere with sleep, you can significantly improve your sleep quality and wake up feeling more rested and refreshed.

Physical Health:

• Supports immune function
• Helps repair and restore body
• Maintains healthy weight
• Reduces risk of chronic diseases
• Supports physical performance

Mental Health:

• Improves mood
• Enhances cognitive function
• Supports memory
• Reduces stress
• Improves decision-making

Daily Functioning:

• Better concentration
• More energy
• Improved productivity
• Better relationships
• Overall quality of life

Regular Schedule:

• Go to bed same time each night
• Wake up same time each morning
• Even on weekends
• Helps regulate body clock
• Consistency is key

Bedroom Environment:

• Cool temperature: 60-67°F (15-19°C)
• Dark: Use blackout curtains or eye mask
• Quiet: Use earplugs or white noise if needed
• Comfortable: Good mattress and pillows
• Clean: Keep bedroom tidy

Pre-Bed Routine:

• Start winding down 1-2 hours before bed
• Relaxing activities
• Avoid screens
• Warm bath or shower
• Reading (not on screen)
• Meditation or deep breathing

Exercise:

• Regular exercise improves sleep
• But not too close to bedtime
• Finish exercise 2-3 hours before bed
• Morning or afternoon exercise best
• Even light activity helps

Eating and Drinking:

• Don't go to bed too full or hungry: Light snack if needed
• Limit caffeine: Especially afternoon and evening
• Limit alcohol: Can disrupt sleep
• Limit fluids before bed: To avoid waking
• Avoid large meals: Close to bedtime

Daytime Habits:

• Get natural light during day
• Limit naps (or keep short)
• Don't nap too late
• Stay active during day
• Manage stress

Technology:

• Avoid screens 1-2 hours before bed
• Blue light disrupts sleep
• Use night mode if must use devices
• Keep devices out of bedroom
• Charge phone elsewhere

Stress and Worry:

• Practice stress management
• Write down worries before bed
• Relaxation techniques
• Don't work in bed
• Address concerns during day

Caffeine and Alcohol:

• Caffeine stays in system for hours
• Avoid after 2 PM (or earlier)
• Alcohol may help fall asleep but disrupts later
• Limit or avoid close to bedtime

Nicotine:

• Stimulant that disrupts sleep
• Avoid smoking before bed
• Consider quitting
• Improves sleep quality

Don't Stay in Bed:

• If not asleep in 20-30 minutes, get up
• Do something relaxing
• Return to bed when sleepy
• Don't watch clock
• Avoid screens

Relaxation Techniques:

• Deep breathing exercises
• Progressive muscle relaxation
• Visualization
• Meditation
• Gentle stretching

Avoid:

• Checking phone
• Watching TV
• Working
• Eating large meals
• Caffeine

Shift Work:

• Maintain consistent sleep schedule
• Dark, quiet environment
• Limit light exposure before sleep
• May need blackout curtains
• Consider melatonin (discuss with doctor)

Travel and Jet Lag:

• Adjust gradually before travel
• Get sunlight at destination
• Stay hydrated
• Avoid alcohol
• May take few days to adjust

Menopause:

• Hot flashes can disrupt sleep
• Keep bedroom cool
• Lightweight bedding
• May need treatment for symptoms
• Discuss with healthcare provider

• Persistent sleep problems
• Sleep problems affecting daily life
• Suspected sleep disorder
• Sleep problems with other symptoms
• Need for evaluation

• Chronic insomnia
• Suspected sleep apnea
• Other sleep disorders
• Sleep problems not improving
• Need for sleep study

• Occasional sleep problems
• Responding to sleep hygiene
• Not significantly affecting life
• No other concerning symptoms

Prevent Sleep Problems:

• Establish good sleep habits early
• Maintain regular schedule
• Create good sleep environment
• Manage stress
• Address problems early

Most adults need 7-9 hours per night. However, individual needs vary. What matters is feeling rested and functioning well during the day.

Short naps (20-30 minutes) can be beneficial, but avoid napping too late in the day or for too long, as it can interfere with nighttime sleep.

Sleeping pills may help short-term but aren't a long-term solution. They can have side effects and may lead to dependence. Lifestyle changes and good sleep hygiene are usually more effective long-term.

Brief awakenings are normal. If you wake up and can't fall back asleep within 20-30 minutes, get up and do something relaxing, then return to bed when sleepy.

You can partially catch up, but it's better to maintain regular sleep. Chronic sleep deprivation can't be fully "caught up" on. Focus on consistent, quality sleep.