Having a sufficient amount of sleep will make you both look and feel good but its importance is far greater than that. Resting well at night also benefits your weight, creativity, memory and lowers stress levels. For people to lead a healthy life, sleep is essential. All the more reason to find out what the best tips are to get a good night’s sleep. We’ve asked a few sleep experts to share their best tips with us.
First off is doctor of medicine and past president of the American Sleep Apnea Association Michael Coppola.
What are your best tips to sleep better?
“Go to sleep at a regular time each night, when you are sleepy.
Do not spend time in bed prior to going to sleep (no TV, reading or lounging in bed).
If tired, avoid napping, as it will make it harder to get to sleep that night.
Sleep in a quiet, dark and cool room.
Avoid watching the clock; particularly ones with LED bright displays.
“These tips have been established by controlled studies and expert opinions. We know that proper sleep hygiene requires a regular bedtime, a dark and cool environment absent of distractions and adequate time in bed to meet our physical requirements.”
Do you have a ritual before you go to bed?
“I get into bed when I am sleepy, turn off the lights, put down my electronic devices, and fall asleep within two minutes. If one feels no need to nap, wakes without an alarm and gets up at the same time weekdays and weekends, they are probably getting good, adequate sleep. If they don’t meet those standards they are lacking sleep in either quality or quantity.”
The next tip is from sleep specialist Dr. Robert Rosenberg. He has over 20 years of experience in the field of sleep medicine.
“Everyone needs to check their worries at the bedroom door. Too many people take their worries into the bedroom, which makes falling asleep very difficult. A technique called constructive worrying has been found to be helpful. In the evening, you make a list of your problems and write down your solutions. You then place them in your desk drawer and leave them there.”
Dr. Hector Diaz, a doctor who has provided advice to people with sleep problems for over 20 years, is next up. He advises us to critically look at what we drink before our head hits the pillow.
“I tell my patients they need to say no to late night alcohol. Although alcohol might make them sleepy and head straight to bed initially, it hinders deep sleep and it may disrupt sleep. Often people wake up earlier than intended.”
Our last few tips to treat insomnia come from Ramandeep Sandhu, pharmacist from online pharmacy Chemist Direct.
“People need to make sure to reduce their caffeine intake and avoid eating dinner within four hours of bedtime.
A sleep-promoting amino acid called ‘tryptophan’ helps to promote sleep. Tryptophan is found in fish and bananas.”
As our hectic modern lives pile on stress, late nights, irregular eating times and electronic distractions, it seems a back-to-basics approach to getting some shuteye is the most effective means of getting adequate rest.