How to Get a Better Night’s Sleep

Getting a good night’s sleep is one of the most important things you can do to stay physically & mentally healthy. if your are having sleep issues & not getting enough high-quality sleep, Depending on the severity of the sleep issue, a doctor might recommend taking an over-the-counter or prescription sleep aid. But before you go that route, there are several things you can do get back to sleeping well.

Stick to a schedule

Your body’s internal clock, functions better on a regular schedule. That means going to sleep at the same time & waking up at the same time. It’s important to keep your regular sleep schedule, even on the weekends and during vacations.

Make your bedroom a sleep haven

• Your bedroom should be a place of relaxation. Try to avoid using your bedroom for anything other than sleeping. Using your bedroom as a home office, for example, can add stress & anxiety that can keep you awake at night.
• Make sure your bedroom is dark & quiet.
• Making your bedroom cooler can prime your body for sleep.

Limit caffeine

Caffeine is a stimulant. What can get you going in the morning can also keep you up at night. Avoid caffeinated products, such as coffee, teas, sodas, and chocolate, before bedtime

Avoid electronics before bedtime

The blue light emitted from electronic devices like your smartphone or tablet disrupts your body’s production of melatonin, the chemical that signals to your body that it’s time to fall asleep. You should give yourself at least 2 hours free from electronics before your scheduled bedtime.

Eat a healthy, light dinner

It takes a lot of energy for your body to digest food. So, avoid a heavy dinner. Reduce fluid intake before bed to avoid waking up in the night to urinate.

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