Sleep Smarter: Practical Tips for Better Sleep

Getting a good night's sleep is one of the keys to good health. If you are having trouble sleeping, you are not alone. It is a common issue with 70% of adults reporting that they get insufficient sleep at least one night a month and 11% of adults sharing they have trouble sleeping every night. 

What Does a Good Night's Sleep Look Like for Adults?

For most adults, the sweet spot is between 7 and 9 hours a night. Ideally, it should be uninterrupted – no tossing and turning, just peaceful rest. You should wake up refreshed and feel energized throughout the day. Remember, while the amount of sleep you need doesn't change much with age, your sleep patterns might shift, making deep sleep a little trickier.

Tips for a better night’s rest

Here are some key habits to cultivate for a better night's sleep:

• Routine is King: Aim to go to bed and wake up at the same time each day, even on weekends. This consistency helps regulate your body's natural sleep-wake cycle.
• Aim for 8: While needs vary, 8 hours of sleep is the recommendation for most adults.
• Choose Good Nutrition: A healthy, balanced diet rich in fruits and vegetables can support healthy sleep patterns.
• Move Your Body: Aim for regular exercise you enjoy like walking, strength training or taking a fun class like Zumba. 
• Create a Sleep Haven: Make sure your bedroom is quiet, dark, and a cool. Ditch the electronics at least 30 minutes before bedtime – the blue light they emit can disrupt sleep.
• Schedule Dinner Earlier: Avoid eating dinner too close to bedtime as it can cause digestive discomfort, keeping you up at night.
• Limit Sleep Disruptors: Limit caffeine and alcohol, especially in the afternoons and evenings, as they can disrupt your sleep cycle.

If you try to improve the quality of your sleep, but are still struggling, consider keeping a sleep diary. It can help you identify patterns that may be affecting your sleep. Here are some things to track:

• Sleep schedule: The time you want to bed and the time you woke up
• Sleep quality: How many times you woke up during the night
• Energy levels: If you felt sleepy or alert during the day
• Diet & Nutrition: What you ate during the day
• Caffeine intake: If you consumed any caffeine 
  
  Here is a free sleep diary you can download: https://www.nhlbi.nih.gov/resources/sleep-diary

If the diary does not reveal any insights you can correct or if you are still struggling to a get a good night's sleep, schedule a visit with a CloseKnit primary care doctor here: https://portal.closeknit.com/

By making small changes to your routine and tracking your sleep patterns, you can unlock a world of better sleep and wake up feeling refreshed and ready to take on the day!

Clinical review: Dr. Lisa LaCarrubba 4/9/24