It's estimated that one in three adults don't get enough sleep and suffer from sleep disorders. So it is only appropriate that we acknowledge this common struggle by observing Sleep Awareness Month during March.
By improving your sleep hygiene, you can potentially overcome the factors contributing to your poor sleep. Here are 4 tips for helping you achieve that:
1) Put away the electronics: It's important to put away those digital devices at least an hour before bed. Digital device screen time can have a deleterious effect on your sleep because the blue light interferes with circadian rhythm and inhibits the production of melatonin.
2) Create a bedtime routine: Creating a specific bedtime routine can help your mind wind down and prepare your body for going to bed. Your body will eventually recognize when it is your bedtime from this routine and it will help stimulate melatonin production. Some things you could possibly incorporate into your routine are reading a book (not on your digital device), taking a hot bath, or drinking a caffeine-free, herbal tea containing chamomile or valerian root.
3) Daily workout: Exercising on a daily basis, earlier in the day, can help improve sleep quality but it is important to avoid a high-intensity workout in the evening when it's close to bedtime.
4) Avoid caffeinated beverages in the afternoon: This may seem to be stating the obvious but avoiding that cup of coffee or other caffeinated drink at least six hours before bed can help your body prepare for sleep.
By examining your current bedtime habits and making adjustments, you may be able to improve your sleep quality. If problems still persist, discuss with your primary care provider what therapies would best be suited for you.
