Did you know that how you feel during your waking hours depends greatly on how well you sleep? Increased energy and productivity along with an improved immune system are direct results of enjoying a sound slumber each night.
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| John Molitoris, MD |
Now, the only problem is how to get that better night’s sleep. Between hectic schedules, pressures at work and family responsibilities, it can be extremely difficult sometimes to drift off to dreamland.
"Historic views of insomnia held that sleep problems were a result of distinct medical pathologies, says
John Molitoris, MD, a primary care physician at
Penn Family and Internal Medicine Cherry Hill. "Current views are very different and hold that most problems with sleep can be remedied with some simple behavioral changes."
Although each person needs to experiment to figure out what works best for them, here are some tips to hopefully help you improve your sleep so that you can be more productive and full of energy all day long.
Keep a Regular Schedule
One of the most important things you can do to achieve good sleep is to stick to a regular sleep schedule. If you are able to go to bed and wake up at the same time each day, you’ll feel more refreshed and energized.
The best way to begin doing this is to record the time each night that you begin to feel tired. Once you see a pattern, try to go to sleep around that time. Even on weekends and holidays, attempt to stick to that time.
This also goes for getting up in the morning. If you sleep in when you can, you likely won’t be tired at your normal time, thus throwing off your sleep schedule. If you are getting enough sleep each night, you should eventually begin to wake up without an alarm. By being consistent, you are reinforcing your body's sleep-wake cycle.
If you are unable to fall asleep within 15 minutes of lying down, get up and do something that will relax you. Oftentimes, if you lay in bed agonizing over not being able to fall asleep, you might find it even harder to nod off. In addition, there are other sleep techniques that can help calm restless minds like counting backwards from 58 while linking your breathing to the numbers.
Be Smart About Napping
How many times have you plopped onto the couch only to doze off for a bit? Sometimes those little power naps can feel amazing. And, if you do need to make up for a few lost hours, a daytime nap is much better than sleeping late as it tends to have less of an impact on your sleeping schedule.
You do need to be careful though. If you sleep for too long or too close to your normal bed time, you are likely going to struggle to fall asleep at your usual time. If you are going to take a nap, it’s always better to do it earlier in the afternoon and to try to keep it to less than an hour, as a general rule of thumb.
Create a Relaxing Routine
Not only is it important to go to bed at a similar time each night, but it’s also recommended that you follow a similar routine before doing so. Find things that will make you feel comfortable and calm, and try to consistently do them. Perhaps it’s taking a warm bath or shower, reading a book or listening to soothing music. These types of activities can help you relax and effectively transition from being fully awake to becoming drowsy.
Also, attempt to make your sleeping situation as comfortable as possible. On top of having a bed that allows you enough room to stretch and turn without discomfort, try to keep noises at a minimum and your room at a cool temperature. If needed, consider trying room-darkening shades, earplugs, a fan or other white noise devices to create an environment that best suits your needs.
Exercise and Eat Right
By exercising as little as 20-30 minutes per day, you can help yourself sleep better at night. Simply being active – taking a walk, riding your bike or going to the gym – is going to help you fall asleep faster and lead to deeper sleep. If you feel that working out too close to bed acts as a stimulant, try scheduling your exercises in the morning or early afternoon. Take the time to figure out what workout schedule is best for you, as it will pay off in dreamland.
How you eat also has a major impact on how well you sleep. Be sure not to go to sleep feeling hungry or overstuffed because any discomfort may keep you up. Also, try to avoid eating or drinking anything too close to when you plan on going to sleep to avoid midnight trips to the bathroom. If you are hungry before bed, try something containing carbohydrates – a small bowl of cereal, a banana or a granola bar for example – as it may help to calm you down.
Know When to See a Doctor
Nearly everyone has the occasional sleepless nights. Sometimes, no matter what you do you can’t seem to clear your mind of falling asleep. If you encounter more than a few sleepless nights, have tried the tips above and are still struggling with sleep problems, it may be time to see a doctor who can help you get the better sleep you deserve.
The Penn Sleep Centers
The Penn Sleep Centers provide state-of-the-art diagnostic services and treatment for the full range of sleep disorders. The Centers are staffed by specially trained sleep physicians based in the departments of medicine, neurology, psychiatry, otorhinolaryngology – head and neck surgery, and oral and maxillofacial surgery. By gathering our physicians together from different departments, we are able to maximize the experience and knowledge of our staff. Depending on what factors are causing your sleep problems, we have experts on-hand to focus on your specific needs. Once the cause of your sleep problem is identified, this same team can develop a specific treatment program.
