Getting
enough good-quality sleep is essential for a person's physical and mental
health. Some simple sleep hygiene practices and home remedies can help people
sleep better.
The Centers for
Disease Control and Prevention (CDC)Trusted
Source recommend that people aged 18–60 years get 7 or more
hours of sleep each night. However, 7–19%Trusted Source of
adults in the United States are not getting enough sleep, according to survey
results, while an estimated 50–70 millionTrusted
Source people have an ongoing sleep disorder.
Chronic sleep deficiency can increase
a person's risk of certain health conditions, including obesity, heart disease, depression, and diabetes. Tiredness can
increase the likelihood of injuries, for example, due to drowsy driving or
operating heavy machinery without full concentration.
In this article, we look at some tips
and home remedies for getting a better night's sleep. We also cover when to see
a doctor.
Exercise
regularly
Regular exercise offers many health
benefits, including a reduced risk of cardiovascular disease, increased muscle
tone, and better weight control.
Exercising for 20 to 30 minutes during the day can help a
person sleep better.
However, people should avoid
strenuous physical activity 2–3 hoursTrusted
Source before going to bed, as this may have the opposite
effect.
Get a new
mattress
If a mattress is old or not a good
fit for a person, it can lead to sleep issues. According to the National Sleep Foundation, good-quality mattresses
tend to last for about 9 or 10 years.
When purchasing a new mattress, it is
important to choose one that is both comfortable and supportive.
Limit
alcohol at night
Although alcohol has a sedative
effect that can help a person get to sleep, it can also disrupt sleep patterns
and increase the likelihood of a person waking up in the middle of the night.
Drinking alcohol before bed may also
increase the risk of snoring and sleep apnea.
Maintain
a regular bedtime
The human body has a natural
sleep-wake cycle. Sleeping and waking up at varying times on different days of
the week can disrupt this cycle, which may lead to sleep issues.
Where possible, people should try to
stick to regular bedtimes and wake up times, including at weekends.
Make
the bedroom sleep-friendly
It is important to make the bedroom a
comfortable environment for sleeping. A person can do this by:
keeping the temperature cool, ideally
between 60°F and 70°F
removing devices that emit noise or
light
using blackout curtains to ensure
that the room is dark enough
Take time to
wind down
Unwinding before going to bed can
help a person get a better night's sleep. Relaxing activities can include:
practicing meditation or gentle yoga
reading a book
taking a hot bath or shower
listening to music
Avoiding the use of screens, such as
televisions, phones, and tablets, before bed can also make it easier for a
person to relax their mind.
Avoid large
meals before bedtime
Eating large or overly spicy meals in
the hours before bed may cause indigestion that
disrupts a person's sleep. People should generally try to avoid eating heavy
meals a couple of hours before bedtime. If they are hungry during this period,
they can eat a light snack instead.
Avoid
large beverages at night
Drinking too much liquid before bed
can affect sleep duration and quality. When people drink too many fluids, this
can cause them to wake up several times during the night to urinate.
Avoid napping
People who find it hard to get to
sleep at night should try to avoid daytime napping, as this can make falling
asleep at night more difficult. If a person does need to nap, it is best to
limit the nap to less than 1 hourTrusted
Source and avoid napping after 3 p.mTrusted Source.
Use the bedroom only for sleeping
Share on
PinterestA person should
only use the bedroom for sleeping.
Creating a strong association between
the bedroom and sleeping can also help people get better sleep. Doing this
involves:
using the bedroom only for sleeping
and sexual activities
avoiding using the bedroom for work,
hobbies, or exercising
keeping the bedroom free of
electronic devices, such as computers, televisions, and phones
encouraging children not to play in
their bedroom
Avoid caffeine
in the evening
Caffeine is a stimulant that can help
improve a person's energy levels and focus. However, when people consume
caffeine in the evening, this can make it more difficult to fall asleep and may
also affect sleep quality.
The results of a small 2013 studyTrusted Source suggest that consuming
caffeine up to 6 hours before bedtime can negatively affect a person's quality
of sleep.
Consider
taking melatonin supplements
Melatonin is a hormone that plays an
essential role in regulating a person's sleep-wake cycles. Melatonin is
available as a dietary supplement, and many people take it to treat insomnia, jet lag, and other sleep
issues.
Some studies suggest that melatonin
can help children with sleep disorders and attention
deficit hyperactivity disorder (ADHD)Trusted
Source get to sleep more quickly.
Melatonin supplements are available
in health stores, and a person can also purchase them online. However, it is
advisable to speak with a doctor before taking melatonin or giving it to a
child.
Avoid
tossing and turning
If a person is having trouble falling
asleep at night, they should try to avoid tossing and turning. Instead, it can
help to leave the bedroom and do something relaxing for a while before
returning to bed.
Source: Medical News Today
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