How to Get Better Sleep

Sleep can take a backseat in the modern world, especially for those of us whose only few hours of ‘me-time’ comes at the end of the day. It can be easy to procrastinate about the pre-bedtime routine, but quality sleep is essential for overall health and well-being.

In fact, sleep is such a vital aspect of life that it has been written about for thousands of years. Everyone from Homer, The Dalai Lama and Edgar Allan Poe, to Ben Franklin, Arianna Huffington and F. Scott Fitzgerald have elucidated on the importance of sleep.

The National Institute of Health reports that brain performance is positively impacted by good sleep, as it helps with the ability to concentrate, solve problems and consolidate memories. Quality sleep can support a healthy immune system and a healthier heart, as well as the regulation of stress, blood sugar, and mood.

Conversely, a lack of sleep and/or sleep deprivation can lead to a host of ills, including obesity, heart disease, diabetes, and mental health issues. Poor sleep can make it difficult to find the motivation to exercise during the day; this can subsequently lead to weight gain and the issues noted above.

It can be a vicious cycle and mental health is not immune from the negative impacts of low-quality sleep. Pre-existing issues such as anxiety and depression can be exacerbated by a lack of sleep. It is also worth pointing out that poor sleep can make it more difficult to concentrate and lead to increased levels of irritability.

As a nation, most of us are sleep deprived. A partial explanation for the reason why may be a lack of sleep hygiene.

Tips for Better Sleep Hygiene

Maintaining a regular sleep schedule by going to bed and waking up at the same time can help. Consistency is also important in terms of creating a bedtime routine; many sources recommend a shower/hot bath, a good book, deep breathing and/or meditation.

Avoiding stimulants such as coffee, tea, caffeine and nicotine within four to six hours of bedtime can be essential in the search for a good night’s rest. Similarly, avoiding the use of alcohol is paramount, as even a moderate amount can negatively impact sleep quality, though it is associated with sleepiness.

Power naps in the early afternoon can be okay, but longer naps in the late afternoon should be avoided. Some experts recommend painting the bedroom in a darker color to create a more relaxing atmosphere. Resisting the urge to use the bedroom for anything other than sex or sleep is also advisable.

Large meals and desserts before bedtime should be avoided; it is especially important to avoid dairy right before bed. Though it is disappointing news for those of us who love a bowl of ice cream or cereal, dairy can result in a disruption to the digestive system and this can lead to more wakefulness. Gluten and sugar are also inadvisable for similar reasons.

Positive actions that can support a good night’s rest include getting some exercise in the morning and/or afternoon. Even if it is just for relaxation, spending time outside is vital as sunlight can help the body maintain its natural circadian rhythm.

Obviously, sleep is a highly nuanced subject. Before you pull out your phone for some research, however, it is important to remember that the use of electronics prior to bedtime should be avoided, as screens emit blue light and this can be negatively impactful to sleep.

Information abounds, but the complexity of sleep means seeking the advice of a qualified medical professional is essential. Generally, anything with a screen should be put away one to two hours before bedtime. Ruminations and anxiety can be symptoms of a racing mind and this can make it more difficult to fall asleep, stay asleep and go back to sleep after waking.

If you are having trouble sleeping, it could be the sign of a health condition such as sleep apnea or restless leg syndrome. Many issues can be solved by the advice or treatment of a medical practitioner, so we encourage you to check in with us so we can assess your needs, by visiting our website at dawson-med.com or calling (910) 387-3788.

Let’s take control of our health!

Dawson Med offers both comprehensive primary care and walk in urgent care for residents and visitors of the greater Wilmington area seven days a week.  The team of Physicians, Nurse Practitioners and Physician Assistants care for patients of all ages, with a wide spectrum of needs.  At Dawson Med, we believe that knowing where to turn can make a world of difference, and being treated by familiar practitioners in a comfortable setting can relieve stress in times of need. We encourage you to get started by calling us at 910-387-3788 or visiting us on the web at www.dawson-med.com.