5 Easy Ways to Improve Your Sleep
Consistent sleep is just as important as a healthy diet and exercise routine, yet it’s often the one
most of us don’t put enough attention toward. If we have a few bad nights of sleep, we often
brush it off and just struggle through.
But what if you didn’t have to struggle? Here are five new things you can try to improve your
sleep.
1. Limit Daytime Naps
We all love a good afternoon cat nap, but long naps can interfere with our internal clock,
throwing our bodies off when the sun goes down.
If you’re feeling foggy and need a rest to perk you up, keep napping to under 30 minutes.
Otherwise, try setting your bedtime earlier. Maybe you’re not gifting yourself enough hours in the
night to begin with.
2. Exercise, But Not Before Bed
Regular exercise has been proven to reduce insomnia, aiding with anxiety and thus the time it
takes you to fall asleep. But getting active too close to bedtime might actually wake you up,
rather than tire out your body and brain.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like
epinephrine and adrenaline. So keep those daily runs, but make sure you’re doing them in the
morning or afternoon.
3. Use Light to Your Advantage
Natural light keeps your internal clock on a healthy sleep-wake cycle, while blue light (which
comes from computers, TVs and phone screens) can trick your brain into thinking it’s daytime
when it’s not.
In the morning, open the windows and let natural light flow in to help your body wake up. Go for
an afternoon walk to limit that 2 pm slump, or invest in an artificial bright light if you’re unable to
get it the natural way.
At night, limit your exposure to blue light by wearing blue light blocking glasses, turning your
phone to nighttime mode, and powering off electronics 1-2 hours before bed.
4. Set Your Bedroom Temperature
Creating a room that’s ideal for sleeping will help you do just that. Sleep! As summer may have
shown you, getting a good night’s sleep when you’re overheated can be difficult.
Set your bedroom temperature to around 20°C. If you don’t have a room with air conditioning
and it’s too warm in your room, introduce a fan or keep a window cracked open to reduce
stuffiness and allow fresh air to pour in.
5. Rule Out a Sleep Disorder
You’ve tried it all, but you still just can’t seem to keep a regular sleep schedule. An underlying
health condition may be the cause of your sleep problems.
Sleep apnea, restless leg syndrome, and a few others are common sleep disorders that keep us
up at night. If you’re struggling to sleep, it may be time to contact Elysian Health so we can
figure out the best plan for you.
Want to learn more about how you can improve your sleep? Contact our clinic to book an appointment with one of our family docots