San Francisco, Marin, and Oakland, CA
Many adults require about 7 to 9 hours of sleep each night. As busy as we are with life, we are lucky to get 6 hours on most nights. So, how can you get better sleep? Here are some tips on improving your sleep so you can feel rejuvenated.
Stick to a schedule
Try sticking to the same sleep schedule, even on weekends. Sure, you will have some fluctuations for various reasons, but always try to go to bed and wake up around the same time every day. On weekends, try not to deviate from your schedule by more than an hour. Otherwise, you could disrupt your body’s circadian (sleep-awake) rhythm, and cause yourself to feel as if you have jet-lag.
Create a sleep sanctuary
You do not necessarily need to remodel your entire bedroom, but try to create a calm and relaxing environment before going to bed. Read a book, take a warm bath, drink some hot tea, use a white noise machine, or block any light out from the windows. Creating a calm and relaxing space will help induce the feeling of being tired.
It’s all about timing
During your natural awake time, be sure to expose yourself to enough daylight. If it is cold or rainy out, open the shades and turn on some lights. This helps your body know that it is time to be awake, and not trick it into thinking it is nighttime. Also, try not to consume heavy meals too close to bedtime. Most certainly avoid stimulates such as coffee, sugar, and sodas, at least, four to six hours before bed.
Live a healthy lifestyle
We have to say it. Exercise! Don’t think of exercise as being stuck on a treadmill for an endless amount of time. Instead, incorporate physical activities into your day that seem fun, like playing sports, running around outside with your kids, or taking a brisk walk. Choose something that you will enjoy and stick to regularly. According to the National Sleep Foundation, adults ages 23 to 60 who exercised in the morning were more likely to sleep better and wake up feeling refreshed.
Chill out before bed
As your bedtime approaches, try avoiding activities that will stimulate your body and mind. Ideally, you want to crawl into bed feeling drowsy and not bogged down with stresses from the day. Although it is a habit for many people to read from their phone, tablet, or computer before bed, these devices emit a special light behind the screen that stimulates the brain. It is better to ban electronic devices from the bedroom if you really want to get serious about better sleep.
The truth about napping
Napping is sometimes necessary but set a limit to no more than 30 minutes, and be careful not to nap too late in the afternoon, or you will not feel tired come bedtime. Napping can help give you that extra boost of energy that you need to make it through the day. If you find yourself craving a nap every day, you may need to adjust your bedtime schedule.
What to do if you still aren’t sleeping well
Many people sleep better when not sharing a bed, which may include kicking your pet, kids, or partner out of the bed. Yes, you read that right. Pets or another person in your bed can easily disrupt your sleep, causing you to wake up more often than you normally would. If you feel skeptical about this idea, just give it a try for one night, and sleep by yourself for once. Also, if you find yourself laying in bed awake when you should be sleeping, simply get up if you just can’t sleep. Try doing something that helps facilitate relaxation so that you can get back to feeling sleepy again.
If you are still struggling to get a good night’s rest, consider a sleep consultation with Glen Park Dental by calling (415) 585-1500.
Glen Park Dental provides comprehensive, compassionate, quality oral health care for patients in the areas of Marin, Oakland, and San Francisco, California.
