It can be a struggle to fall asleep. But it can be even harder to stay asleep. If this sounds like you, you’re definitely not alone. Many people tend to overlook the importance of a good night’s sleep. It can help boost your immune system as well as your mental clarity. By learning how to sleep better, you’ll begin to see a huge difference in your health, mood, and productivity.
In this article, we’ll explore some simple yet proven strategies to improve your sleep, reduce insomnia, and wake up refreshed. Here’s how to sleep better, starting tonight.
The Science of Sleeping Better
One key to learning how to sleep better is understanding your body’s circadian rhythms.
Your circadian rhythm is like an internal clock. It regulates your sleep and wake times based on your exposure to light. There are specific stages of the sleep cycle when deep sleep occurs, and temperature plays a crucial role. As bedtime approaches, your body naturally cools down.
How to Sleep Better Tonight
If you are looking for solutions on how to sleep better and regulate your circadian rhythm, here are some simple changes you can make to help.
1. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, can help regulate your internal clock. It helps train your brain to know when it’s time to wind down and rest.
2. Create a Relaxing Bedtime Routine
Develop calming rituals before bed, such as reading, meditating, or taking a warm shower. Avoid scrolling on your phone at least an hour before sleep. It will reduce your exposure to blue light, which can disrupt the production of melatonin, a hormone naturally produced by the body to regulate your sleep cycle.
3. Optimize Your Sleep Environment
Keep your bedroom cool, quiet, and dark. Consider using blackout curtains, a white noise machine, or earplugs to help block out any outside noise. Consider upgrading to a more comfortable mattress and pillow, as these can significantly impact your sleep quality.
4. Watch What You Eat and Drink
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your sleep cycle and cause restlessness during the night.
5. See A Professional
If you’re still struggling to sleep, getting a professional sleep assessment can help you identify any underlying issues, such as sleep apnea or TMJ disorders. A sleep specialist can then offer customized solutions to help you sleep better and feel your best.
A Professional Can Show You How to Sleep Better
Sometimes, learning how to sleep better begins with recognizing when to consult a specialist, especially if your symptoms indicate a larger issue, such as TMJ or sleep apnea.
Dr. Sara Vizcarra, DDS, DABDSM, DABCP, DABCDSM, founded AZ Sleep and TMJ Solutions to help patients with sleep apnea, teeth grinding, clenching, gum recession, jaw and ear pain, and headaches. She has been recognized as a Top Dentist by PHOENIX magazine every year since 2018. Call (480) 515-6209 to schedule an appointment.