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May 16
2020

Better Sleep Month

Posted by Scott  filed under Sleep

Getting a good night’s sleep is important for keeping your body healthy. Sleep is crucial; going without it can result in death. Yet despite its importance, many people have difficulty sleeping at night. Better Sleep Month was created to remind people of the importance of rest and to encourage people to do what they can to get a good night’s sleep every night.

What Causes Sleeping Problems?

There are a lot of people who get tired at night, lay down, and end up tossing and turning for hours, not being able to fall asleep. One explanation for this may be sleep disorders, such as insomnia. Mental problems like depression or anxiety can also keep you up. Some other factors that may be keeping us awake at night are lifestyle choices, such as:

  • Too much light before bed. Watching television, using a computer, or playing on your phone or tablet in the evening can contribute to sleeping problems.
  • Too much caffeine. Caffeine is a stimulant.  Consuming too much of it can make it harder to fall asleep.
  • An inconsistent sleep schedule – going to bed at different times and waking up at different times – can disrupt your sleep. It is best to set a schedule and try to lay down and wake up at around the same time every day.
  • Stress. Overthinking your day, worrying about your problems, stressing about things you can’t change; these can all disrupt your sleep and keep you tossing and turning all night.
  • Exercising too late. Working out at night, close to when you go to bed, can overstimulate your body and make it harder to sleep.

Getting More Sleep

A good night’s rest is just as important as eating healthy and exercising when it comes to staying healthy. Some ways to help you fall asleep faster are:

  • Reduce your exposure to electronics at night
  • Try not to take random naps during the day
  • Avoid caffeine in the evening
  • Make a pre-sleep routine that helps you relax. This routine can be something like reading a book or taking a hot bath.
  • Make sure your bedroom is dark and quiet
  • Get regular physical activity, but not too close to when you go to bed. Try not to exercise within 3 hours of your bedtime.
  • Get a more comfortable mattress and pillow
  • Be sure your room isn’t too hot or too cold
  • Avoid alcohol late at night
  • Try to find out if you have a sleeping disorder. The root of your sleeping troubles might be a disorder like insomnia or sleep apnea. If you’ve been struggling with sleep for years, it might be time to consult your primary care provider.

References

Maldarelli, Claire. (2018). “Why do people need to sleep?” Retrieved from: https://www.popsci.com/why-we-need-sleep

What Health. “Better Sleep Month 2019.” Retrieved from: http://www.whathealth.com/awareness/event/bettersleepmonth.html

Perri, Leah. (2018). “5 Reasons Why You Might Be Having Trouble Falling Asleep.” Retrieved from: https://www.sleepscore.com/5-reasons-might-trouble-falling-asleep/

American Cancer Society. (2018). “10 Tips to Get More Sleep.” Retrieved from: https://www.cancer.org/latest-news/how-to-get-more-sleep.html

Mawer, Rudy. (2018). “17 Proven Tips to Sleep Better at Night.” Retrieved from: https://www.healthline.com/nutrition/17-tips-to-sleep-better

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