Stress, work, excitement, anxiety, school, and travel can make it harder to fall asleep at night.To enhance your sleep, experts suggest implementing minor modifications to your daily routine, such as establishing an optimal sleep environment and refraining from using electronic devices prior to bedtime.
If these lifestyle adjustments fail to yield positive results, it is advisable to consult a sleep specialist in order to identify ways to enhance your sleep quality.
Numerous factors can disrupt your sleep, ranging from travel, excitement, health conditions, to stress. Given the broad range of risk factors involved, it is not surprising that many individuals struggle with sleep-related issues.
According to Eric Yeh, MD, a sleep medicine specialist at University Hospitals in Ohio and an assistant professor at Case Western Reserve University School of Medicine, everyone experiences instances of insomnia at certain points in their lives, and approximately 20% of the population already suffers from insomnia. He emphasized that it is common for individuals to face sleep-related problems, with insomnia affecting 50 to 70 million people of all ages and socioeconomic backgrounds in the United States.
Insufficient sleep can have detrimental effects on both your physical and mental well-being. It can negatively impact brain function, metabolism, immunity, and increase the risk of serious health problems. Additionally, sleep deficiency can impair learning, focus, and reaction time, leading to accidents, reduced productivity, and chronic health conditions such as heart disease, high blood pressure, diabetes, stroke, depression, obesity, and kidney disease.
If you find yourself struggling to fall asleep or experiencing disruptions throughout the night, experts recommend the following measures:
Engage in regular exercise: Incorporate daily physical activity, even if it is light or for a short duration, as it promotes overall health and can improve sleep quality.
Avoid consuming caffeine and heavy meals: Refrain from eating two to three hours before bedtime to allow sufficient time for digestion. Similarly, it is advisable to avoid caffeinated beverages before sleep, as they can delay sleep onset and negatively impact sleep quality.
Minimize distractions before bed: Avoid using electronic devices such as phones, tablets, and TVs, as they emit blue light that can interfere with melatonin production and disrupt your sleep-wake cycle. Instead, consider switching to more relaxing activities like listening to podcasts or audiobooks.
Engage in relaxing activities: Prioritize calming activities that you enjoy before going to bed, such as taking a warm bath, reading a book, meditating, practicing breathing exercises, journaling, or listening to soothing music or audio stories.
Create an optimal sleep environment: Ensure your sleep environment is comfortable, with a cozy bed, adequate blankets and pillows, and a bedroom that is quiet, dark, and cool. The ideal temperature for a bedroom may vary, but a range of 60–67 degrees Fahrenheit is recommended.
Adjust your mindset about sleep: Approach bedtime positively and view it as a privilege rather than a burden. Appreciate the fact that you have a safe place to sleep and allow yourself to enjoy the experience.
If these lifestyle changes do not significantly improve your sleep, it is advisable to seek assistance from a sleep specialist. Due to potential wait times for appointments, it is recommended to contact them as soon as possible. If you do experience improvements from implementing the recommendations, you can choose to cancel the appointment or seek further advice to enhance your sleep. Remember, most sleep disorders are treatable, and it is important to reach out for support and explore available solutions.
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