In our fast-paced world, achieving a restful night’s sleep is essential for maintaining optimal physical and mental health. However, many of us struggle to get the quality rest we need.
“We are a sleep-deprived society,” says sleep specialist Ambrose Chiang, MD. “Although we are all different in terms of our sleep needs, adults should generally get at least seven hours of sleep every night.”
Quality sleep can be disrupted by various factors, including physical conditions like sleep apnea, medical illnesses such as acid reflux and chronic pain, certain medications, environmental disturbances, mental stress, advancing age, and even hot flashes during menopause.
To help you achieve a better night’s sleep, Dr. Chiang offers five essential tips:
1. Practice Good Sleep Hygiene
Avoid excessive light and electronics at bedtime.** “Your bed should be reserved for sleep and intimacy – not for watching television or using cell phones and iPads to browse the web,” advises Dr. Chiang. He emphasizes that screens in the bedroom can be particularly disruptive. “It’s natural for your body to sleep in the dark, as it was before the advent of electricity. Bright and noisy screens can hinder this natural process.”
2. Creating a Regular Sleep Schedule and a Good Sleep Environment
Establishing consistent sleep and wake time is crucial. A cool room tends to be more conducive to good sleep than a hot one. “A warm bath before bed can be a good way to relax and help you fall asleep,” he adds. A bedtime routine, including a warm, non-caffeinated beverage like milk, can also prepare your body for rest.
3. Avoid Caffeine, Alcohol, and Tobacco
Caffeine can linger in your system for hours. “The half-life of caffeine can be from three to seven hours, meaning a cup of coffee in the morning could still affect you by bedtime,” Dr. Chiang explains. Similarly, alcohol, particularly late in the evening, can lead to fragmented sleep, and tobacco use is also a sleep disruptor.
4. Avoid Long Daytime Naps
While short 10- to 15-minute power naps can be invigorating, long naps can interfere with nighttime sleep. “After 20 to 30 minutes, you may enter a deep sleep, making it difficult to fall asleep at night,” Dr. Chiang notes. Staying awake throughout the day builds a natural drive for sleep at night.
5. Schedule a “Worry Time” in the Early Evening
Worry and stress are major contributors to insomnia. “Some people can’t stop their mind when it’s time to sleep,” says Dr. Chiang. He suggests reserving a 30-minute period in the early evening to address any worries and plan for the next day. This practice helps clear your mind and promotes better sleep.
In conclusion, by adhering to these tips for good sleep hygiene, you can significantly improve your sleep patterns and overall health. As Dr. Chiang puts it, “A good night’s sleep is not a luxury; it is a necessity.”
Adopting these practices can help you navigate the challenges of modern life while ensuring that you wake up refreshed and ready to face the day.