5 Tips for Better Sleep!

Getting adequate sleep is one of the best things that you can do for your body. If you aren't getting enough sleep, you can get sick more easily, have trouble losing weight, or break out in acne. The amount of sleep needed varies from person to person, but it usually falls between 7-9 hours a night. I'm doing my Family Medicine rotation right now and difficulty sleeping is a complaint I see often among my patients. Here are several tips that can help you get a good night's sleep! (Of course, there are many sleep disorders out there. If you try these tips out and still find yourself having trouble sleeping, see your primary care physician.)

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1.) Stick to a schedule. // Try to go to sleep and wake up at the same time each day, even on the weekends. This will help to regulate your body's internal clock and help you to fall asleep and stay asleep throughout the night. 

2.) Unplug yourself! // I know this is difficult to do, but try to stop using any electronics (cellphone, tablet, computer) about 1 hour before bedtime. The blue light that is emitted from electronic devices can actually make it difficult for you to fall asleep. The iPhone now has a built-in option to block that blue light. I've tried it out, as well as an app for my laptop, but I didn't notice a difference. If you must use electronic devices at night, maybe try them out to see if it works for you!

3.) Create a routine. // Create a nightly routine to allow yourself to wind down at night. Do something that relaxes you, such as reading or meditating. 

4.) Check your environment! // Make sure your room is cool (between 60-67 degrees F) and dark. Even the light from an alarm clock can make it difficult to fall asleep! White noise from a fan, sound machine, or iPhone app can help to drown out any other noises present and help you fall asleep faster. 

5.) Avoid naps! // I know we all love naps, but naps during the day will interfere with your body's internal clock. As a result, you will find it more difficult to sleep at night. 

What tips do you swear by for a good night's sleep? Comment below!

-C