Are you struggling to fall asleep or stay asleep when you finally do doze off? There’s no need to go overboard with sleeping medicine: there are multiple ways that you can naturally get a better night’s sleep. These simple tips are easy to implement and relatively inexpensive.
Set a Schedule…and Be Consistent
People who go to bed and wake up at erratic times are usually setting themselves up for poor sleep. While this may have a lot to do with work schedules and family visitation times, you simply can’t plan your circadian rhythms that way. You need to pick a time at which you start to feel pretty tired and go to bed at that time every night.
By following a few simple steps, you can get an all around better night’s sleep.
By following a few simple steps, you can get an all around better night’s sleep.
Naturally, this means you should get up at the same time every day. Aim for a minimum of seven hours to get the most fully rested state of mind. However, if you find yourself waking after six or needing an extra hour, just go with it: that’s your natural sleep schedule and it shouldn’t be disrupted.
Power Nap, if Necessary
If you’re feeling tired in the mid-afternoon, you may need to take a little nap. And little is the keyword here: sleeping for longer than 30 minutes will only increase the potential for a “groggy” feeling that will stick around for hours.
Half-hour “power naps” let your mind relax and helps activate some of the early benefits of sleep, including energy building and body repair. And it will increase your natural production of melatonin, making it easier for you to fall asleep at night.
Properly Monitor Light Exposure
Generally speaking, you need to maximize your exposure to natural light during the day and minimize it at night. There are a few ways to do that: first, take off your sunglasses on your morning drive to work. Although the sun might get in your eyes, your face will be more fully flush with that all-important natural light.
Next, try to take breaks at work while outside as well as taking walks during the day. And when you get home, keep your curtains and blinds open to let in as much sunshine as possible. If it’s cloudy or wintry, use a light therapy box.
Alternately, you need to avoid using your television and computer just before going to bed: their artificial light suppresses melatonin, production of the chemical that helps you fall asleep. And these devices will inevitably stimulate your brain, rather than relax it.
Stimulate your melatonin production at night by dimming the house as much as possible. And later at night, when you have to go to the bathroom, use a low power LED flashlight to find your way.
Eat More Magnesium
Magnesium is a power mineral when it comes to sleep: turns out it helps our body relax and stimulates the production of melatonin. Try snacking on magnesium-rich foods to nudge your body into a stronger state of sleep.
Magnesium-rich foods include:
- Pumpkin seeds
- Spinach
- Swiss chard
- Whole grains
- Beans
- Nuts
Eliminate All Noises
Like the Grinch, there’s one thing that sleep hates more than anything and that’s “noise, noise, noise.” We live in a loud world, one that can easily disrupt our sleeping patterns. Try to eliminate outside noises by closing all your windows, shutting the curtains, and putting up blankets to “damper” them.
For the little “creeks and croaks” of the house at night, run a small fan or white-noise machine. Some people even enjoy sleep-friendly sounds, listened to with comfortable headphones.
If you or someone you know is in need of a better night’s sleep, contact us for a no obligation consultation. We are the sleep specialists at Chevy Chase ENT located in the Virginia, Maryland, and Washington D.C. metro area dealing with sleep apnea and sleep-related problems. We can help diagnose your condition, recommend whether a sleep study would be beneficial, and offer you a variety of treatment options including CPAP, Radio Frequency Ablation (RFA) and more.
