Tips for Getting a Good Night’s Sleep

Posted on October 7th, 2015 by Orthopaedic Specialty Group

There is no such thing as a magical cure-all in today’s world of modern medicine, but sleep is probably the next best thing. A good sleeping pattern has all sorts of benefits for your body – it can reduce your risk of heart disease and diabetes, promote brain function, improve your mood, strengthen your immune system, and more.

Unfortunately, getting a sufficient amount of sleep is something that many of us struggle with. Often times, our jobs or daily activities force us to wake up earlier than we would like to, and we don’t fall asleep early enough to compensate.

If you are having trouble falling asleep and staying asleep, here are eight tips to help you out:

  • Set a sleeping schedule. Go to bed at the same time every night and wake up at the same time every morning; this includes weekends, days off, and holidays. Getting into a strict sleeping pattern can train your body to fall asleep when you want it to.

  • Avoid late naps. Feeling groggy after 5 PM? Do something stimulating such as going for a walk around the block or washing the dishes. You might feel better after waking up from a late nap, but it will come back to bite you when you can’t fall asleep later.

  • Pay attention to what you eat. What you eat and when you eat it can affect your ability to fall asleep. Don’t go to bed while starving or stuffed, the discomfort will keep you awake. Drinking too much before bed may also lead to middle-of-the-night bathroom breaks.

  • Avoid coffee after 2 PM. Caffeine can continue to affect your body long after you feel that initial jolt of energy. Caffeine is a drug that everyone reacts differently to, but in most cases consuming it six hours before bed will still negatively affect on your sleep.

  • Keep your room dark. With lights from your cell phone, TV, computer screen, alarm clock, and the outside world flooding your room, it is no wonder why you are having trouble falling asleep. Limit all artificial light before bedtime and invest in room-darkening curtains if you have bright street lights in your neighborhood.

  • Control the noise. Just as excess light can prevent us from falling asleep, so can sound. Sometimes, it’s impossible to limit sound, such as if you live in a city, noisy apartment building, or on a busy street. In these cases, look to drown out the sound by using a fan or a noise-making machine.

  • Keep cool. Most people tend to sleep best at a relatively cool temperature. Keep your room between 68-72° F for optimal sleeping conditions.

  • Reserve your bed for sleep. If you spend all day hanging out in your bed watching TV or surfing the web, your body begins to associate your bed with these activities. By reserving your bed for sleeping only, you will train your body to fall asleep faster once you get under the sheets.

Orthopaedic Specialty Group is Southern Connecticut’s largest and most experienced orthopedic practice. With three locations, two urgent care centers, and a team of experienced doctors dedicated to your health, trust us to fix your bone and joint pain in a safe, efficient manner. Visit our website for more information or call us at (203) 337-2600 to book an appointment.