Dr. Quan takes care of people with sleep disorders, such as narcolepsy, restless leg syndrome, sleep apnea, and insomnia. Continue reading to learn how to sleep better:
Commit to Better Sleep
Committing to better sleep can help you develop healthy sleeping habits. You can tell your partner or a friend you are committing to better sleep. Telling them keeps you accountable. This helps you to commit to your goal.
Different people need different amounts of sleep. Why? The hours of sleep vary from person to person. However, according to the American Academy of Sleep Medicine and the Sleep Research Society, an adult needs 7 or more hours of sleep a night.
Create a Bedtime Routine
Do not just focus on the hours of sleep you need. It is more important to create a bedtime routine. It is advisable to go to sleep and wake up at the same time every day. Stick to your bedtime routine even on holidays and weekends.
Creating a bedtime routine can help you fall asleep, sleep longer, and wake up less. You will, however, need to determine the amount of sleep you need since the hours of sleep vary from person to person. You should aim to sleep for over 7 hours every night.
Create a Good Sleep Environment
You need to sleep in a dark room. Your bed should not face the windows. Blackout your curtains. And use an eye mask while you are sleeping. This can prevent the sun from waking you up in the morning.
It goes without sayin that your mattress should be comfortable. Tale a look at these reviews of the most comfortable 2023 hybrid mattresses.
In addition, you have to ensure your room is quiet. However, if your neighbors are noisy or live in a busy area, the noise can cause disturbed sleep. You can use a white noise machine to mask the outside noises.
Do not use your smartphone before going to bed. It is even better to avoid using electronic devices in your bedroom.
Keep Your Bedroom Cool
Keeping your bedroom cool can improve your sleep quality. 65 and 70 degrees Fahrenheit is the optimal sleeping temperature. However, you may need to find an ideal sleeping temperature for you.
According to many studies, exercising 3 to 4 times every week can help improve sleep. It is advisable to exercise early in the morning. Do not exercise late in the afternoon.
If you, however, prefer exercising in the evening, do not exercise 2 hours before your bedtime. Why? Exercise boosts your adrenaline, which can disrupt your sleep.
Do Not Take a Heavy Meal Before Your Bedtime
Do not eat a heavy meal just before you go to bed. Do not even eat food high in carbohydrates. They can cause bloating or heartburn, which can disrupt your sleep.
Get Sunlight in the Morning
Getting sunlight in the morning can keep you alert during the day and improve your sleep. You will feel sleepy and fall asleep easily at night. It can, therefore, help you keep your bedtime routine.
You can get a light therapy box for the cold winter months. You will sit in front of it for around 30 minutes. It can help you manage seasonal depression and improve your sleep.
You will just walk in the morning in the summer. Do not wear sunglasses while you are walking in the morning. You need to expose your eyes to the sunlight.
Reduce Your Caffeine and Nicotine Consumption
Caffeine and nicotine may increase your brain activity and heart rate and disrupt your sleep. If you smoke cigarettes, smoking cessation programs can help you quit smoking.
Caffeine stays active in the body for around 6 hours. Do not, therefore, drink coffee late in the evening. It can make it difficult to fall asleep.
You do not have to drink soda or coffee in the afternoon.
Prepare for a Time Change Early
The clock changes in the spring or fall. You will need to prepare for a time change early. You can adjust your bedtime and wake up early or late a few days ahead of the time change.
Preparing for a time change can help your body adjust to the time change.