The Secret to Getting Good Sleep

Poor sleep can take a toll on us, leading to issues such as anxiety and depression, high blood pressure, weight gain, and a weakened immune system.

Let's take five minutes to see this week in a new light. By Wendy Rose Gould & Amy Morin, LCSW, Editor-in-Chief Top of Mind The Secret to Getting Good Sleep  In a lifetime, we spend about 25 years in our beds asleep—or at least trying to get some decent shut-eye. For many, though, sleep doesn't always come easy. Unfortunately, poor sleep can take a toll on us, leading to issues such as anxiety and depression, high blood pressure, weight gain, and a weakened immune system.   The key to a good night's rest starts long before you consider flipping back the covers. The following tips can help prevent frustrating, restless nights spent tossing and turning. It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes." — KRISTEN FULLER, MD Avoid Things That Rev Up Your Mind & Body In the hours before bedtime, avoid doing things that inadvertently excite your mind and body. When it comes to preventing you from getting good sleep, the following are considered some of the biggest culprits: Alcohol: Alcohol is interesting because it can actually help lull you to sleep—and some use it as an aid to do exactly that—but it often disrupts the sleep cycle and can lead to fragmented, non-refreshing rest. Caffeine: You probably wouldn't drink a cup of coffee an hour or two before bed, but did you know that caffeine can linger in your system for three to five hours? Try skipping the mid-afternoon pick-me-up and see how it can improve your ability to fall and stay asleep. Late Meals or Snacks: Your body needs time to digest food, so make sure you're distancing your latest meal and bedtime by a few hours. The heavier the meal before bedtime, the more disruptions you'll experience during sleep. Smart Devices: Not only does blue light send a signal to our brains that it's "daytime," but mentally taxing movies and TV shows can wire our brains before bedtime. Stick to a more relaxing bedtime routine. Stress & Anxiety: When we're stressed or anxious, it can be difficult to turn our minds off and get some rest. Investing our time in anti-stress techniques, such as therapy, yoga, meditation, breathing, and exercise throughout the day can help. Practice Good Sleep Hygiene In addition to avoiding the above, it's important to set yourself up for success at bedtime by practicing excellent sleep hygiene. Create and stick to a consistent bedtime routine. An irregular sleep schedule is potentially as harmful to your body as not getting enough sleep in general. Keep your room dark and at a cool temperature that's comfortable for you. Remove smart devices from the bedroom. Don't eat in bed or in the bedroom. Invest in quality bedding, including mattress, pillows, sheets, and comforter. Engage in relaxing activities, such as listening to music, stretching, breathing exercises, journaling, or reading a book. Try taking a shower about 30 minutes before bed. This can have a relaxing effect and lowers your body temperature. On the Bright Side Ways to Stay Positive This Week Ways to Nurture Your Mind and Body  This week, take 10 minutes to assess your existing routine leading up to bedtime. What habits might be impacting your ability to fall asleep or get quality sleep? Commit to removing these habits for a week and then assess how these changes improved your sleep.   Blackout curtains can block out ambient light from your window and promote improved sleep. The Arsu Solid Room Darkening Grommet Curtain Panels are a chic option and they come in a handful of colors. Check out our top-rated blackout curtains. In addition to light, noises can disrupt your sleep. A white noise machine helps block out sounds, lulling you into higher quality sleep. These are the best white noise machines of 2022. This Week on The Verywell Mind Podcast On tomorrow's episode of The Verywell Mind Podcast, I talk with bestselling author Eric Barker. Tune in to hear his advice on how to make friends and keep them.    Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS Read These Next What Is Revenge Bedtime Procrastination? READ NOW Reasons You're Not Sleeping Well READ NOW How to Sleep When You Have Anxiety READ NOW Spread the Light Share the newsletter with someone you know to make their day a little brighter. SHARE We're open to suggestions! If you have any feedback about this newsletter, let us know at feedback@verywell.com. You are receiving this newsletter because you subscribed to the Healthy Mind newsletter. If you wish to unsubscribe, please click here. If someone forwarded you this email, you can subscribe here!   A DOTDASH MEREDITH BRAND 28 Liberty Street, 7th Floor, New York, NY, 10005   © 2022 Verywellmind.com - All rights reserved. Privacy Policy