How to Improve Your Sleep Tonight for a Better Tomorrow
Updated: Nov 10
According to the Smithsonian, nearly one-third of American adults are not getting the sleep they need on a nightly basis. If you’re part of this group, it’s important to take it seriously. Your mind and body depend on restful sleep in order to function at full capacity, and when you’re sleep-deprived, it has a significant impact on your overall health and well-being.
Some people turn to medications to mitigate their sleep problems. While these meds can be a temporary solution, they typically come with a long list of potential side effects. Plus, you run the risk of becoming dependent on the meds, which can negatively impact your sleep habits.
Fortunately, there are better ways. If you’re ready to get your sleep on so that you can be the healthiest, best version of yourself, Inner City Bliss encourages you to consider these simple methods that don’t involve prescription medication.
Incorporate yoga into your routine
When it comes to sleep solutions, yoga can be a perfect fit for many reasons. John Hopkins Medicine suggests that yoga not only can help people fall asleep but that it can also improve sleep duration and overall sleep quality. Try combining relaxing poses like the Corpse Pose and Lying Butterfly Pose with breathing exercises before bed, and don’t be surprised if you gain a great night of rest!
Watch what you eat and drink.
Food and drink also play a role in sleep quality. While following a generally healthy diet can lead to better sleep, it’s especially important not to eat any foods that could cause indigestion in the middle of the night. This means that you might have to replace your spicy or fatty dinners with a less acid-inducing entree. Also, keep in mind that caffeine can hinder your ability to fall asleep, and excessive alcohol can disrupt your sleep in the middle of the night.
Be kind to your teeth.
When you have oral health problems that cause pain or discomfort, the chances of you getting a good night’s sleep decrease dramatically. Brushing and flossing your teeth regularly are important, as are scheduling regular checkups with your dentist. If you have crooked teeth, keeping your mouth and gums healthy can become a challenge. Severely misaligned teeth will often require surgery or advanced treatment, but those suffering from mild or moderate misalignment have at-home treatment programs to explore. Invisalign and byte are two of the most popular choices, though byte tends to be more affordable and provides fast results than its competitors. Not only can these aligners help keep your teeth clean, they can also address problems such as jaw pain and sleep apnea, both of which are associated with crooked teeth.
Transform your bedroom.
Atmosphere can have a lot to do with sleep quality as well. Your bedroom should be a place that entices you to sleep and helps you to stay asleep. Try turning your temperature down to 60-67 degrees at night, and make sure your room is quiet. Also, it’s essential that your bedroom is dark. Opt for soft, dimmable lamps rather than bright overhead lights, and consider adding blackout shades if you find it difficult to get your room dark enough.
Upgrade your mattress.
An old, worn-out mattress can significantly affect your ability to get a good night’s rest, and getting a new one is a worthwhile investment. It’s important to make sure you get the right kind of mattress, however, or else it may not help you get the quality of sleep you need. Research different mattresses, consult online reviews, and factor in your body type and sleep style before you settle on a particular mattress.
Don’t use electronics in bed.
Finally, stop using electronic devices before bed. The blue light from laptops, smartphones, tablets, and TVs can mess up your circadian rhythm, making it hard to fall asleep and stay asleep. Instead, try reading a book in the living room or listening to soothing music to wind down. If you must use electronic devices for work or another reason, use them in a different room so that your bedroom is still connected to your sleep, and use blue light filtering glasses to avoid the energizing effects.
Sleep deprivation is a serious problem that should be addressed. If you need a new mattress, get one that fits your specific needs. Try working yoga into your bedtime routine, and be conscious of your food and drink intake. Lastly, turn your bedroom into a sleep haven, and stop using electronic devices in bed. All of these tips are worth trying before you take that trip to the pharmacy.
By April Meyers | Mind Body Health Solution