Sleep Better. Feel Better. Live Better.
Sleep is essential for health and well-being. When you’re well-rested, it positively impacts every area of your life—your mood, focus, productivity, and even your immune system. Unfortunately, many of us struggle to get the quality sleep we need, and the consequences can be far-reaching, affecting everything from our physical health to our mental clarity and overall quality of life.
Below, we’ve highlighted some of the best tips to help you enhance your nightly routine and start waking up refreshed. We also offer two of our ‘Between Two White Coats’ podcast episodes, one to better understand the importance of sleep, and another to help get more sleep.
20 Simple Tips for Better Sleep
- Invest in a Comfortable Mattress and Pillow
Aches and pains from an old or uncomfortable mattress can cause restless nights. Choosing the right bedding can significantly improve your sleep quality. - Darken Your Room
A dark room promotes melatonin production, a hormone that helps regulate sleep. Consider blackout curtains or a eye mask to block out excess light. - Minimize Noise
Try using a fan, noise machine, or calming meditation music to reduce disruptive sounds. Creating a peaceful atmosphere is key to a good night’s rest. - Set the Thermostat to 65-68°F
Cooler temperatures are more conducive to sleep. Adjusting the thermostat can help you fall asleep faster and stay asleep longer. - Make Time for Sleep
Build at least seven hours of sleep into your daily schedule. Prioritizing rest is the first step toward improving your overall sleep quality. - Maintain a Regular Sleep Schedule
Try to go to bed and wake up at the same time every day. Consistency helps regulate your body’s internal clock, making it easier to fall asleep. - Limit Naps to 20 Minutes
Short naps can refresh you, but longer ones may interfere with nighttime sleep. Stick to quick power naps when needed. - Wind Down Before Bed
Give yourself at least 30 minutes to relax and unwind before bed. This could include reading, meditation, or listening to calming music. - Turn Off Electronics One Hour Before Bed
The blue light from phones, tablets, and computers can suppress melatonin production. Switching off your devices before bed can help signal to your brain that it’s time to sleep. - Get Morning Sunlight
Expose yourself to natural daylight early in the day. This helps regulate your sleep-wake cycle, also known as your circadian rhythm. - Exercise Regularly
Engaging in physical activity, even for just 20 minutes a day, can improve sleep quality. Try one of our group fitness classes. However, try to avoid vigorous exercise close to bedtime. - Cut Down on Caffeine After 2 PM
Caffeine can stay in your system for hours, making it harder to fall asleep at night. Limit consumption in the afternoon and evening. - Reduce Alcohol Before Bed
Drinking alcohol may help you fall asleep initially, but it can disrupt your sleep cycle. The Sleep Foundation reports that low alcohol intake decreases sleep quality by 9.3%, moderate by 24%, and high intake by 39.2%. - Eat Dinner Early
Finish meals a few hours before bed to prevent discomfort that could keep you awake. Late-night snacks should be light and healthy. - Limit Nicotine and Smoke Exposure
Nicotine is a stimulant that can interfere with your ability to fall asleep and stay asleep. Reducing smoking or second-hand smoke exposure can improve your sleep. - Use Your Bed for Sleep and Intimacy Only
Avoid watching TV, working, or doing other activities in bed. Your brain should associate the bed with rest, making it easier to fall asleep. - Get Out of Bed If You Can’t Sleep
If you can’t fall asleep after 20 minutes, get up and do something relaxing in low light, such as reading or listening to soft music, until you feel sleepy. - Keep a Sleep Diary
Tracking your sleep habits can help identify what is keeping you from getting the rest you need. This is a great tool to share with a healthcare provider. - Consider Supplements
Supplements like melatonin can help, but always consult your healthcare provider before starting new supplements to ensure they’re right for you. - Consult a Professional
If you’re consistently struggling with sleep, talk to your healthcare provider. Personalized guidance can help address underlying issues and provide tailored solutions.
Personalized Sleep Program in Monroe, GA
If you are struggling with insomnia or other sleep disorders, we recommend Cognitive Behavioral Therapy (CBT-I). This short-term, structured approach can help you fall asleep faster and stay asleep longer by addressing the behaviors and thoughts that interfere with sleep. Jane Robinson, LMSW, offers a CBT-I program, which typically lasts 6-8 sessions and is designed to help you create better habits, reduce anxiety around, and overcome long-term challenges. Jane can be reached at 770-789-8189 and
wjr@ieservicegroup.com.
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