Dr. Beaton's guide to better sleep for optimal health
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to share her top tips for getting a good night's sleep.
Are you having trouble sleeping? It can be a real challenge to get the rest your body needs, but the truth is that good sleep is essential for healthy living. That's why Dr. Beaton's guide to better sleep for optimal health is here to help. With this guide, you'll find tips and insight from an experienced medical professional on how to get a better night's rest so that you can wake up feeling energized and refreshed in the morning, ready to take on any task life throws at you.
1. Establish a consistent sleep schedule
Establishing a consistent sleep schedule is essential for getting the restful sleep you need. The recommended amount of sleep is usually 7 to 8 hours per night, and this should be adhered to as much as possible. Going to bed and waking up at the same time can help your body maintain its circadian rhythm, which is critical in regulating sleeping and waking cycles. Even if you stay up late or wake up early on occasion, try to maintain the same sleep times throughout the week and on weekends or holidays. Doing so will allow you to establish a regular routine that prepares your body for quality sleep each night. Additionally, it's important to make sure you're getting enough light exposure during daytime hours. This helps promote alertness while also signaling your body that it's time to start winding down at night.
2. Avoid caffeine in the afternoon and evening
It's best to avoid caffeine in the afternoon and evening to ensure a good night's sleep. This is because caffeine is a stimulant that can interfere with falling asleep as well as staying asleep. Studies have shown that consuming caffeine just six hours before bedtime has an effect on how quickly and easily you can fall asleep, as well as how long you stay asleep throughout the night. Therefore, it's recommended to avoid drinking caffeinated beverages after 3 p.m., or at least six hours before you plan to go to bed. This will help reduce the chances of nighttime wakefulness.
Additionally, not only beverages contain caffeine; certain foods like dark chocolate, some over-the-counter medications, energy drinks, and other products may have a significant amount of caffeine in them too. It's important to read labels carefully and take into account these sources of caffeine when trying to stick to the six-hour rule for avoiding this stimulant before sleep time.
Caffeine also affects people differently depending on age, body weight, and health status; so it might be wise for individuals who are particularly sensitive to the effects of caffeine or those who tend to struggle more than average with getting enough restorative sleep each night, consider avoiding all forms of caffeine after 12 p.m. Ultimately, everyone should experiment with different approaches until they find what works best for them in terms of how late they can consume caffeine without interfering with their ability to fall asleep and get a good night's rest thereafter.
3. Exercise regularly
Exercising regularly not only helps you get to sleep more quickly and sleep more deeply, but it is also beneficial for your overall health. Aim for at least 30 minutes of exercise each day in order to reap the most amount of benefits. It is important to note that vigorous exercise close to bedtime should be avoided as it may cause difficulty in sleeping, due to increased body temperature and heart rate. Regular physical activity helps the body relax, both physically and mentally; this leads to improved sleep quality and can even reduce the frequency of nightmares or night terrors. Additionally, exercise can help reduce stress levels in people with anxiety disorders or insomnia. This is because exercise increases the production of endorphins which create a sense of happiness while decreasing cortisol levels – a hormone related to the stress response. Exercise can also help improve muscle tone, which can alleviate any pain or discomfort caused by sleeping on an uncomfortable mattress or pillow. Finally, regular physical activity has been shown to increase overall energy levels during the day so that when bedtime arrives, you’ll feel more naturally tired rather than exhausted from lack of energy throughout the day.
4. Unwind before bed
Unwinding before bed is an important part of getting quality sleep and setting your body up for a restful night. To ensure that you’re able to relax and drift off into peaceful slumber, it’s important to start winding down several hours before bedtime. This can include activities like reading a book or magazine, listening to calming music or nature sounds, taking warm baths or showers, practicing light stretches or yoga poses, journaling or meditating, and diffusing lavender essential oil. By incorporating these activities into your nightly routine, you make sure that the transition from awake to asleep is smoother and more comfortable. Additionally, avoiding high-stimulus activities like watching TV or playing video games near bedtime can also help reduce overstimulation and aid in relaxation.
5. Avoid blue light before bed
Blue light is the type of light that’s emitted from electronic devices like laptops, tablets, and smartphones. This type of light has been shown to be particularly disruptive to sleep as it suppresses melatonin production – a hormone essential for quality and restorative sleep. To decrease your exposure to blue light before bedtime, avoid looking at screens for at least 2 hours prior to bed. Additionally, investing in blue light-blocking glasses can help reduce the amount of light that reaches your eyes from the screens. It is also important to keep electronic devices away from your sleeping area – this reduces the temptation to reach for them when you’re feeling restless and unable to sleep. Finally, dimming the lights in your bedroom or using a nightlight can also help reduce the amount of blue light exposure and make it easier to drift off into sleep.
6. Create a comfortable sleeping environment
Creating a comfortable sleeping environment is essential for your sleep quality and overall health. Make sure your bedroom is dark, quiet, and cool to ensure the best possible rest. Ideally, the temperature should be between 60-67 degrees Fahrenheit. To block outside sounds, use either a noise machine or earplugs for additional sound insulation. Make sure to keep your bedding comfortable: use breathable cotton sheets that are soft to the touch and can keep you from getting too hot during the night. You may also want to consider using blackout curtains or an eye mask to further reduce any unwanted light in your sleeping area. Investing in a good mattress is also key; it should provide adequate support while keeping you from sinking into it too much when lying down. Additionally, consider buying a body pillow, as it can provide better comfort and support while sleeping on either side or your back. Finally, you may want to add some relaxing scents such as lavender or chamomile essential oils to promote calmness and encourage healthy sleep habits.
At the end of the day, we all want to feel rested and refreshed after a good night’s sleep. By following Dr. Beaton’s guide and incorporating some or all of her tips into our nightly routines, we can help ensure we get the quality sleep our bodies need for optimal health and well-being. Sweet dreams!
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.