5 Simple Fixes For Getting a Good Night’s Sleep

When you wake up in the morning, do you feel refreshed? Like many people, you may feel as though you didn’t get the right quantity or quality of sleep.

Why you need a good night’s sleep

More than half of Americans say that they don’t sleep well enough, and nearly half of Americans say that they don’t have enough time to sleep, according to the National Sleep Foundation. Their poll also found that nearly three-quarters of Americans report feeling sleepy two or more days a week.

People with common sleep disorders like sleep apnea and insomnia may feel tired instead of refreshed after spending the recommended 7 to 9 hours in bed, despite their efforts to improve their sleep. If you always feel tired and suspect that you may have a sleep disorder – especially if you snore, which is common among people with sleep apnea – see your doctor for guidance.

If you don’t have an underlying health condition which could lead to poor sleep, making lifestyle changes like these may help you to improve the quality and quantity of your sleep:

How to have a good night’s sleep starts with your evening practices

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Avoid alcohol in the evening

If you regularly drink in the evening and wake up tired the next day, avoiding alcoholic beverages during the hours leading up to bedtime may help you improve your sleep.

Although alcohol may make it easier for you to fall asleep initially because of its sedating effects, as the night progresses and your body processes the alcohol, you’re less likely to sleep deeply and more likely to have frequent awakenings, fragmented sleep and trouble falling back into a slumber. Some people even have disturbing dreams due to the effects of alcohol.

Alcohol also has diuretic effects, so drinking in the evening could translate to an increase of middle-of-the-night bathroom visits.

Limit nighttime smartphone usage

Choosing to put your phone down an hour before bed may help you sleep more easily. Smartphones emit blue light, which mimics daylight and tells your body not to feel sleepy, even when it’s late and you’re tired.

Blue light suppresses the production of melatonin, a hormone that your body produces at bedtime to help you fall asleep more easily. If you stop holding your brightly backlit phone inches from your face an hour before bedtime, you should be able to produce melatonin on schedule, so that you’re ready to nod off when you get into bed.

Phones are also stimulating, and looking at your smartphone too close to bedtime may prevent you from winding down at the end of your day. If you’re focused on finding out if your sister e-mailed you, if anyone liked the photo of your granddaughter that you posted on Facebook or if your friend is going to text back tonight about your plans for tomorrow, you may not be in the right frame of mind to feel relaxed enough to fall asleep.

Some experts recommend using a Do Not Disturb night setting on your phone so that you aren’t awakened if someone texts or e-mails after you’ve gone to sleep. Research shows that people who have their sleep disrupted by middle-of-the-night smartphone alerts get an average of 48 fewer minutes of sleep each night. Consider including the hour before bed within your Do Not Disturb hours, so that you aren’t tempted to look at your phone then.

Elevate your feet at night

If middle-of-the-night bathroom visits are part of your nightly routine, you may have nocturia, which means that you’re awakened with an urge to pee at least twice per night. About two-thirds of Americans between the ages of 55 and 84 say that they have to go to the bathroom twice or more per night at least a few times each week, according to National Sleep Foundation data.

Experts believe that when you awaken to go to the bathroom two or more times at night, you’re likely to be tired the next day, even if you fall back asleep quickly each time. It may be worth seeing your doctor to rule out any contributing health problems. If the nocturia is severe, your doctor may prescribe medication to help you have fewer nighttime urges, which should lead to improved sleep.

Lifestyle changes may also help, such as limiting the amount of liquid that you drink in the last two hours before bedtime (although you should strive to drink the same amount of fluid as usual over the course of your day).

Taking time to put your feet up to read a book or watch TV for an hour toward the end of your day may also help. While you relax and unwind, any fluids which may have accumulated around your ankles throughout the day will have the chance to re-enter the bloodstream, which should give you the chance to pee out this excess fluid before going to bed. This may help to reduce your bathroom visits.

Practice evening yoga

A study published in the journal Sleep Medicine showed that older women who had trouble sleeping who practiced yoga at night for a two-month period were able to improve their sleep and experience fewer symptoms of insomnia. The poses and movements helped to relax many of the study participants, which may have helped with sleep improvements.

Other research has shown that yoga can help to reduce stress levels, which may also help people fall asleep more easily.

If you’re seeking a yoga class with hopes of improving your sleep, search for a teacher who focuses on gentle movements, rather than power yoga, which may be too invigorating to have the intended effect.

Adopt healthy sleep habits

Sleep experts also recommend good sleep hygiene habits to improve your overall sleep, such as:

• going to sleep and waking up at the same time every day, even on weekends
• keeping your bedroom cool and dark, which is conducive to sleep
• avoiding late-afternoon naps, which can prevent you from feeling sleepy at bedtime
• limiting any naps that you take to 30 minutes
• establishing a relaxing bedtime routine to help you wind down at night

Why you should get a good night’s sleep

You’ll notice a difference when you’re well-rested – your mood should improve, and you should have more energy to take on your usual projects. Additionally, when you sleep well:

• you’re less likely to get sick
• you may lower your risk of heart disease or diabetes
• you’re less likely to drive while drowsy, which can be deadly
• you’re more likely to maintain a healthy weight

Some research has shown that people who stay up late at night and don’t log enough hours in bed are more likely to consume extra calories during nighttime hours and gain weight. Getting enough sleep can be good for your health, your mood, and your waistline.