Latest posts by Dr. Dan Jensen (see all)
- Tips for Better Sleep - November 1, 2019
- Sleep & Creativity - November 1, 2019
- Cancer is More Common in Women with Obstructive Sleep Apnea - November 1, 2019
Wondering why you can’t fall asleep at night? Is it hard to fall asleep, and stay asleep? Well, this article will give you a few tips and tricks to keep yourself alert and awake during the day, and things that will help you fall asleep during the nighttime.
Things to Avoid Before You Go to Bed
One of the most important tips that can be given is to avoid things before bed. You should avoid consuming alcohol during the night, right before bed, and after dinner. If you drink alcohol it can lead to sleep apnea and many other different health problems that you can simply avoid by not drinking before bed.
You should avoid consuming the food before bedtime, or later in the evening. This means eating an early dinner and being sure to not consume heavy foods before bed. Another thing that you can do to get asleep faster and help you get to bed is to avoid drinking a heavy amount of fluids before bed as this could and probably will wake you up in the middle of the night to go to the bathroom, and it’s an issue that can be avoided by drinking light, and drinking early in the evening.
Another thing to avoid is to not consume any caffeine late in the day. So, stay away from caffeine after about 3 p.m. to avoid being awake until midnight or later. People don’t realize the effect caffeine has on the human brain. It can keep us awake for hours after consumption, and if people do crash out after drinking a caffeinated beverage then it could have some pretty serious health effects.
Tips for the Day Time that Could Help with Sleep
If you want to do something that can help you be more energetic and active throughout the day, and help you go to bed better at night, then the answer is to expose yourself to bright light (the sun) and keep the brightness throughout your entire day. This will help your body feel more alert throughout the day, and groggier at night allowing for a great sleep schedule.
While we’re talking about a nighttime schedule, there is a way to get great sleep and to help yourself get on a normal schedule. Simply make a schedule, and it may be hard at first, but after a while, your body will get used to the schedule, and you will feel better, and become more active and energized throughout the day.
One thing in particular that can help a proper nighttime schedule is to reduce lengthy daytime naps. If you are going to nap, that’s fine, but be sure to limit it to under an hour. This will ensure that you will stay healthy, and you will feel more energized throughout the entire day. A power nap is a real thing, and you awake feeling refreshed, energized, and more alert. Naps are fine, and you can even take them daily if you have time but try to make them between 15 to 60 minutes, any more, and there could be long term side effects.
Another thing that is great to help you get fit, but is equally beneficial for a proper nighttime schedule is to exercise. Regularly exercising is great for your fitness, but it is even better to help you fall and stay asleep. However, exercising during the night, or right before bedtime is not as therapeutic for you. So be sure to exercise in the morning hours or the afternoon. This will more than likely result in better daytime activity, it will cut back on the 2 p.m. groggy funk that strikes everyone, and best of all, you’re getting fit while you’re doing it.
The last tip is to relax during the evening. Whatever way you want to relax, do that. If it is watching a movie, or sitting for a few hours reading, and it helps you and your body to relax, then it is a good thing before bedtime. Another good thing to do is to take a relaxing shower or bath before bed. This will help you fall asleep and stay asleep as your body is completely relaxed.
There you have it – our tips on how to help you get on a proper nighttime schedule. A good sleep schedule keeps you healthier and more active throughout the day. If you exercise regularly, your body and your brain will thank you for it at the end of the day with improved sleep.
Sound Sleep Medical
Visit us at Sound Sleep Medical to assess your sleep patterns, find out if you have sleep apnea, and get the treatment you need to get back to sound sleep.