Getting a Better Night’s Sleep - PIH Health - Whittier, CA

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Healthy Living Online

Published on December 03, 2015

Woman Sleeping

Getting a Better Night’s Sleep

Woman SleepingThere’s nothing better than waking up from a good night’s sleep. And few things are worse than waking up from a bad one. As humans, our productivity during the day can often be dependent on our sleep the night before. The importance of a good night’s sleep can’t be overstated. A restful night can result in better health, brighter moods, less stress and making the most of our waking hours. “A good night’s sleep is integral for our long-term health,” says Hussein Nassr MD, board certified Sleep Medicine physician at PIH Health.

Here are tips to get a good night’s sleep:

  • Be a Creature of Habit – Go to sleep and wake up at the same time each day.
  • Create a Bedtime Ritual – Turn off your electronic devices and make time to decompress for 30 minutes by reading or another relaxing activity before going to sleep.
  • Keep Your Bedroom Dark – This helps you fall asleep.
  • Ensure You Have a Comfortable Mattress, Pillow and Blankets – Comfort leads to greater relaxation.
  • Exercise – You’ll sleep better if you exercise during the day.
  • Skip Naps – A daytime siesta can make it harder to get quality sleep during the night. If you must nap, do so before 3 pm and don’t snooze too long.
  • Set a Caffeine Curfew Time – Avoid caffeinated drinks, ie, coffee, tea, sodas or sports drinks, within 6 – 8 hours before bed time.
  • Limit the Liquids -- Don’t drink too many beverages late at night to avoid waking up to go to the bathroom.
  • No Eating Late – Avoid large meals late at night.
  • Take a Hot Bath Before Bed – This can help your body temperature adjust to sleeping and could help you relax.
  • Don’t Lie in Bed Counting Sheep for Too Long – If you are still awake after 20 minutes, get out of bed and do something relaxing until you are sleepy. The anxiety of not being asleep can actually keep you awake.

And if you consistently have sleep problems - either because you cannot fall asleep in a reasonable amount of time or stay asleep - see a doctor. You might have a treatable sleep disorder.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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