Five Tips for Better Sleep

Hello! Vanessa here this week. Taking care of others is often a priority during the holidays, but it's just as important to take care of yourself! That means doing as best you can with regard to nutrition, physical activity, stress management and sleep. Stress, family responsibilities and acute or chronic depression can all impact sleep at any time of year. The addition of the holidays might just be the final pea in the mattress, so to speak.

You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. While you might think of seeking relief at your pharmacy, start with these simple tips from the Centers for Disease Control and Prevention (CDC) first before trying medications or popular supplements.

1. Stick to a sleep schedule. The average recommended amount of sleep for a healthy adult is at least seven hours, though of course your individual needs my vary. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, go to another room and do something relaxing. Read or listen to music. Go back to bed when you're tired.
2. Don't go to bed too hungry or too full. Discomfort might keep you up. Nicotine, caffeine and alcohol can also affect sleep quality. The stimulant effects of nicotine and caffeine can last longer than you think. And even though alcohol might make you feel sleepy at first, it can impair restful sleep during the night.
3. Keep your room cool, dark and quiet. The best sleep temperature is between 60-67 degrees Fahrenheit according to experts. Exposure to light in the evenings might make it more challenging to fall asleep, so try to avoid prolonged use of light-emitting screens like your phone, TV or laptop just before bedtime. Consider using room-darkening curtains, earplugs, a fan or white-noise devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Include physical activity in your daily routine. Regular physical activity can promote better sleep. However, some people report physical activity too close to bedtime can disrupt sleep, so pay attention to any new patterns. Spending time outside every day might be helpful, too.
5. Try to manage worries before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Finally, the above is all good advice, but also know when to contact your health care provider. If you often have trouble sleeping, working with your provider to identify and treat any underlying causes can help you sleep better.