Lifestyle Changes Can Help Improve Your Sleep

By Anne Magauran, MD
Sleep Disorders

A good night of sleep is a critical part of your daily life, but for many people either getting to sleep or staying asleep may be challenging. Some people may find they are tired in the morning while others may find they cannot fall asleep at night. According to the National Sleep Foundation, approximately six out of 10 people in the United States suffer from problems related to getting a good night’s sleep.

Good Sleep Habits

Before contacting a doctor who specializes in sleep medicine, there are some things you can first try on your own to help promote restorative sleep. The promotion of good sleep habits and regular sleep is known as sleep hygiene. Adopting good sleep hygiene habits can go a long way towards helping you get a good night of sleep.

Sleep hygiene can include factors such as making sure your bedroom is dark, cool and comfortable.  Caffeine, nicotine and alcohol can have a negative impact on your ability to enjoy restful sleep. As a general rule, you should abstain from consuming caffeine after noontime due to the amount of time it stays in your body and affects sleep. While alcohol may initially make you drowsy and help you fall asleep, it also causes sleep fragmentation. This means that while you are able to fall asleep, you may wake during the second half of the night. The type of sleep you experience during the second half of your sleeping cycle after drinking alcohol may be characterized by lighter stages of sleep, frequent waking or an inability to go into a deep sleep. Where alcohol is a depressant, nicotine is a stimulant that may affect your ability to fall or stay asleep. Although a light snack before bedtime is okay, a heavy meal is not the best idea.

Bedtime Routine

Establishing a bedtime routine and going to bed at approximately the same time each night is important as is getting up at the same time each day. Taking a warm bath before bed helps some people to initiate sleep. You should try to avoid television or computer use one hour before you go to bed as the light from both can actually inhibit sleep onset. If you are not able to get to sleep within 15 minutes, get up, do something and then go back to bed when you start to feel sleepy.

Throughout the day, your body accumulates the need for sleep and that need is met when you sleep. However, if you are not sleeping enough, you are accumulating a sleep debt, or deficit. “Sleeping in” on the weekends is not necessarily the best way to make up for lost sleep. The best approach is to maintain a regular sleeping and waking routine; going to bed and getting up at the same time every day. Most people need seven to nine hours of sleep a night. In some cases, people may be tired because they are not allowing for enough hours of sleep every night. If you think you need more sleep, gradually increase your sleep time by going to bed 15 minutes earlier. If you are still tired after a period of this, move your bedtime up by another 15 minutes. Naps can sometimes interfere with the drive for sleep.   

Circadian Rhythm

Everyone has a “circadian rhythm,” which is part of the brain that controls the timing of the sleep cycle and the drive for wakefulness.  This circadian rhythm is most responsive to light and in particular, sunlight.  Exposing yourself to light and exercise early in the morning can help boost your energy level throughout the day.  

As you adopt these sleep hygiene tips, it may be useful to keep a sleep diary or write down your sleep patterns, issues and routines. If you find that you still are not able to experience restful sleep after implementing these sleep hygiene suggestions, it is important to be evaluated by a doctor who specializes in sleep medicine. There may be an underlying medical cause for your sleep problems which a trained sleep specialist can help. With professional treatment, you should be able to get that good night of sleep that we all need.