How to Get Better Sleep: Part 2

One-third of U.S. adults report that they are not getting enough sleep; are you one of them?

If you are one of the sleep-deprived, you’ll want to read our two-part series on the importance of sleep and how to improve your nightly slumber. In Part 1, we looked at why sleep is so important for our health and wellbeing.

Now, in Part 2, let’s take a look at strategies to improve sleep habits, and, in the process, our overall health.

Get ready to sleep

Create the right environment: A dark, cool room is best for sleep. You also might want to experiment with a bedtime routine—winding down with an evening meditation, a relaxing bath, or a good book—to set the stage for sleep.

Set and try to keep to a sleep schedule

Think nap and bedtime schedules are for babies? Not true—people of every age benefit from good sleep hygiene for overall physical and mental wellbeing. Go to bed and wake up at the same time every day, even on weekends and vacations. If you do break your routine, work your way back to a consistent pattern of sleeping and waking as soon as possible.

Say goodnight to electronics

Avoid falling asleep to the TV or with lights from your laptop or phone. The screens of electronic devices such as smartphones, computers, tablets, and televisions can emit blue light that disrupts our natural sleep cycles. Try not to let your work life—calls, texts and emails—creep into your bed. If possible, charge your phone overnight in a separate room entirely to avoid the temptation of late-night scrolling.

Watch what you eat and drink

Try to avoid eating a big meal or drinking within a couple of hours of bedtime. Drinking alcohol, especially, can be disruptive for sleep, but even too much water can result in overnight trips to the bathroom. Caffeine is another culprit, and can remain active in your body for hours, so avoid drinks or even chocolate if you’re sensitive to its effects.

Get plenty of fresh air and exercise

Staying active all day can help ensure that you are truly tired and ready to sleep at night. You’re probably already spending productive time at work, but a morning walk, an hour of playing with the kids outdoors, or on yardwork can really help us sync up our wake and sleep cycles. Exercise boosts the effect of natural sleep hormones such as melatonin, according to Harvard Health.

Don’t take stress to bed

This is a tough one. Everyone has stressors—financial, work, family issues—but tossing and turning all night won’t help. Ultimately, you need to address the source of stress, but for more immediate relief, take a few minutes to learn relaxed breathing techniques. The Sleep Foundation offers several options for breathing techniques and guided imagery.

What about medications?

There are pros and cons to using medications to help you sleep. The Cleveland Clinic warns that long-term use of sleeping pills and other medications — even ones available over the counter — can negatively affect your sleep.

Seek help

Harvard Health advises seeking advice from a medical professional if you are experiencing three of the most common sleep disrupters—restless legs syndrome (an urge to move your legs), sleep apnea, or gastroesophageal reflux disease (also known as GERD, which can cause burning pain in your stomach, chest or throat).

---

You might also wonder if sleep medications can help. Before taking any sleep medications, even over-the-counter ones, check with your healthcare provider. Over-the-counter sleep remedies include:

• Antihistamines, which are also used to reduce allergic reactions and can make you drowsy.
• Melatonin, a hormone your body produces to regulate your sleep-wake cycle, is also available over the counter as a supplement to help you sleep. Talk to your healthcare provider before taking melatonin, especially if you’re over age 65.
• Valerian root, which can be taken in either tea or pill form.

Your health care provider can discuss these and prescription options with you. If you do opt for medications, it is important to use only what your healthcare provider prescribes, and as instructed. Drug interactions can have dangerous, or even deadly consequences.

If you decide to use sleep medications, it’s still a good idea to practice good sleep hygiene. Sleeping well will have a long-lasting impact on your overall health.