A few positive changes can have a big impact on your sleep. Here are seven tips to get an improved night’s rest.

  1. Know When To Go To Bed

Do you find yourself watching the clock hours after going to bed? While it’s normal for one to take around 15 minutes before drifting off to sleep, anything longer than that can be an indicator of an underlying problem. That said, you might want to get out of bed and engage in relaxing activities (such as take a warm shower, have a glass of milk, or read a book) to help the body drift into relaxing mode. Only go back to bed when/if you feel sleepy. Watching the clock or tossing and turning will only trigger increased stress, causing sleeplessness.

  1. Limit Your Caffeine Intake

We all love our morning cup of coffee, tea, and even cola. All these have caffeine, the compound responsible for keeping you alert through the morning. While caffeine may come in handy in the morning, it can be the reason for your woes when trying to grab some sleep. Limiting your caffeine intake to morning hours only, or quitting it altogether, can help improve your sleep quality significantly. According to research, caffeine takes at least 6 hours to get out of the system.   It would be best if you thus avoided it 6 hours to your bedtime.

  1. Avoid Alcohol Towards Bedtime

For many people, alcohol is the ‘go-to’ solution whenever you want to drown your worries or fall asleep.  Although it may seem to help for a few minutes, booze only makes your condition even worse.  Taking an alcoholic drink a few hours to your bedtime will only contribute to sleep disruptions as you make repeated trips to the restroom. Such disruptions only make it harder for you to go to deep sleep, one of the reasons many people have difficulties concentrating the following day. Quitting the nightcap can, however, help improve your sleep quality.

  1. Avoid Sleep Aids

Many older adults depend on sleep aids (antihistamines) for sleep.  Although they may be useful in inducing sleep, these only increase the risk of addiction and dependency. That said, it would be advisable to avoid these and instead start practicing natural sleep hygiene to boost your sleep.  Some of the ways to do this include creating and sticking to a bedtime routine/ritual, ensuring your bedroom is peaceful enough and avoiding electronic device use while in the bedroom. You can try some natural sleep aids that have no dependency issues many find they enjoy a better night sleep with essential oils.

  1. Get Yourself Checked For Possible Health Issues

Certain health conditions, such as obstructive sleep apnea and gastroesophageal reflux disease, can be the reason for your sleep problems. Obstructive sleep apnea, for example, disrupts your sleep momentarily due to blocked airways. A good doctor might help provide a solution or these problems. Have a doctor rule any possible health issues out before trying sleep aids or even seeing a sleep expert.

  1. Consider Cognitive Behavioral Therapy (CBT)

CBT therapy is one of the best solutions for insomnia. Studies show that cognitive-behavioral therapy to be more effective than the use of sleeping pills and other sleep aids. Talk to your doctor to see if this form of treatment can help improve your sleep.

  1. See a Sleep Expert

Talking to a sleep expert or a doctor might be your only solution if none of the above-mentioned tips seem to work. According to research by experts at John Hopkins, most doctors don’t get adequate training on how to deal with sleep problems. Many of them only have basic training on the same. While seeing a doctor might be a good solution, seeking the help of a sleep expert is considerably better. Sleep experts are well trained and understand the dynamics of sleep much better, hence well-equipped to help you. A sleep expert can diagnose a problem and even provide a solution faster than a doctor would.  Be sure to follow the expert’s advice to the letter to be able to sleep soundly at night.

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