If you have trouble sleeping at night, you’re not alone. According to a study by the CDC, over 14% of adults in the U.S. have difficulty falling asleep at night, and even more have trouble staying asleep.
There are a variety of factors that can play into your sleep quality. Underlying health conditions can make it hard to fall asleep and stay asleep. Anxiety or depression can also cause problems.
If you’re dealing with a health issue that’s causing poor sleep quality, the best thing you can do is to talk to a doctor or mental health professional. But, there are also things you can do every day to improve your sleep quality and start getting the rest you deserve.
With that in mind, let’s take a look at some daytime habits that can boost your sleep health.
Stick to a Routine
Maintaining a consistent sleep schedule is a great way to improve your sleep quality, and one of the easiest ways to kickstart a healthy routine.
Try to go to sleep around the same time each night and wake up at the same time each morning. This will help to reset your circadian rhythms, letting your mind and body know it’s time to “shut down” for the night.
Consider trying a few relaxing things before bed each night to again, tell your system it’s time to sleep again. That might include some light stretching, reading, or meditating. Adopting a healthy sleep routine can go a long way in improving how much sleep you get as well as the quality of your rest.
Stay Active
Most of us recognize the importance of exercise for our physical health. But, it’s about more than just maintaining your weight or improving your cardiovascular strength. Physical activity can also improve your sleep quality.
First, exercise wears you out. Your body will recognize that it needs to rest in order to recharge, so you’re more likely to sleep soundly when your head hits the pillow.
Regular exercise also boosts the natural production of melatonin in the body. This is a hormone that helps you fall asleep faster, and something many people take in supplemental form.
Finally, exercise can improve your mental health, reducing the effects of anxiety, depression, and stress, so you’re less likely to let negative thoughts keep you awake.
You Are What You Eat
Your diet can play a major role in your sleep quality, so make sure you’re eating the right things for a good night’s rest.
Try to limit your caffeine intake, especially several hours before bed. The same goes for alcohol. While some might suggest alcohol makes you tired, it actually inhibits melatonin production and can keep you awake.
When it comes to what you eat, try to maintain a healthy, balanced diet. Spicy foods, high-fat foods, and processed foods can all obstruct your sleep. While it’s okay to enjoy your favorites in moderation, try to limit them in your daily diet, especially right before bed.
Limit Screen Time
We live in a digital world. Many people spend hours each day staring at a computer, tablet, or phone. While you might not be able to completely give up your screen time, try to limit it as much as possible.
The blue light that comes from most digital devices can stimulate brain activity and make it difficult to fall asleep. So, if you do have to log on, try to do it earlier in the day and avoid using your devices before bedtime.
If you’re still struggling to fall asleep, don’t hesitate to reach out for help. Everyone deserves a good night’s rest, and if you’re feeling frustrated or anxious about not being able to improve your sleep quality, it’s something we should talk about! Contact me to set up an appointment for depression or anxiety therapy soon.