If you toss and turn at night, you’re not alone. Struggling to get a good night’s sleep is an issue for many adults.
Getting enough sleep is important for your whole body, including your brain function, immune system, heart health and mood. Fortunately, there are several steps you can take to improve your sleep habits and overall health.
Improving your quality of sleep starts before you ever get into bed. During the day, limit naps, afternoon caffeine and under- or over-eating close to bedtime.
Try managing stresses that might keep you awake at night using these stress-management techniques from the Mayo Clinic, or write your worries down so you can put them aside for the night and address them tomorrow.
One of the most important things you can do is stick to a sleep schedule, which means going to bed and getting up at the same time every day, even on weekends. Adults should aim to get between seven to nine hours of sleep every night.
If you don’t fall asleep within 20 minutes of getting in bed, get out of bed, and leave your bedroom to do something relaxing elsewhere, such as reading or listening to music, until you feel tired again.
Creating a calming environment in your bedroom might also help you to sleep better. Try keeping the room cool, dark and quiet. Avoid looking at your TV, computer or phone right before bed because the blue light from these devices can make falling asleep more difficult.
If you continue to have frequent sleep issues even after making these changes, or if you notice that you’re still tired during the day even after a restful night, talk to your primary care provider.
Natalie Peters is the community health educator in the Dallas County Public Health Department.
