10 Tips for Better Sleep

/

It’s easy to deprioritize sleep amidst the pressures of daily responsibility and lengthy to-do lists. However, adequate sleep is a key component to overall health, wellness, and disease prevention. As we continue to navigate COVID-19 and attempt to mitigate the virus spread, good sleep hygiene is essential.

Getting enough sleep can help you fare better during the pandemic, both physically and mentally. “Sleep supports the immune system, and sleep deprivation increases susceptibility to viral infections,” says WellcomeMD’s Dr. Mary Colfer. “Sleep also has a direct effect on our emotional well-being, and can help lessen stress, anxiety, and depression.” With many of these emotional challenges heightened during COVID-19, using tactics to help alleviate them is crucial. “Now is not the time to ignore sleep, but instead it’s time to buckle down on making sleep a top priority,” emphasizes Dr. Colfer.

Developing a consistent nighttime routine and incorporating good bedtime habits are key to sleeping well. The following tips can help improve your sleep hygiene:

  1. Go to bed and get up at the same times each day

    • A regular schedule will help your body know when to release calming hormones for sleeping and stimulating hormones for waking.

  2. Unplug from electronics 30-60 minutes before bedtime

    • Digital devices stimulate our brains and the blue light released from screens can prevent your brain from preparing for sleep.

  3. Develop rituals to help you wind down each night

    • Stretching, reading, or practicing yoga can help you de-stress.

  4. Don’t eat or drink too close to bedtime

    • Eat a balanced meal 2-3 hours before bed and avoid drinking too much liquid in order to reduce or eliminate waking up for bathroom breaks.

  5. Try to avoid naps

    • If you nap, keep it short and before 5 p.m.

  6. Go to sleep in a dark, quiet room with moderate temperature

    • Consider room darkening curtains or a sleep mask and target the temperature to 60-68° F.

  7. Stay active and exercise regularly (outdoors when possible)

    • Physical movement, sunlight, and fresh air can help promote restful sleep.

  8. Use moderation when consuming alcohol or caffeine

    • Try to avoid caffeine within 8-9 hours of your bedtime.

  9. Listen to white noise

    • The hum of a white noise machine, fan, or humidifier can mask night noises that might interfere with rest.

  10. Take a bath or shower

    • Depending on preference, a warm bath with Epsom salts or a cool shower can promote recovery and restful sleep.

At WellcomeMD, we believe in a comprehensive, proactive approach to health care. This includes understanding and treating the root cause of patient issues, including sleep disruption. If you want to learn more about WellcomeMD’s approach to concierge care and how it could enhance your sleep quality, contact us today.