Tips and Technology for Getting a Better Night’s Sleep

It can be incredibly frustrating, demoralizing, and (obviously) exhausting when you can’t get a good night’s sleep. There can be so many reasons why you may not be able to sleep or get the deep sleep your body needs. If you struggle to fall asleep or stay asleep, be sure to talk to your doctor. 

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Luckily, there are many hacks you can leverage to help you fall asleep and get better quality sleep in conjunction with the medical advice your doctor can provide!

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In this blog, we’ll cover some widely used tips and technology you can try to potentially get better sleep. 

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Limit Screen Time Before Bed

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One of the key ways to set yourself up for a successful night’s sleep is by working with and not against your brain. When you use technology with screens like phones, tablets, and TVs before bed, the light emitted from these devices may be tricking your brain into thinking that it’s daytime.

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When your brain interprets bright light from phones and other devices, your body stops releasing a crucial hormone needed for sleep called melatonin.

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So instead of scrolling through social media or binge-watching before bed, try reading a paperback book, doing guided meditations, or simply enjoying time with your family to wind down. 

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Create a Sleep-Friendly Environment

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If you were to imagine one of the worst places to try to fall asleep in, it would probably be somewhere cramped, noisy, and bright. So, you should aim to make your sleep-centric environment the exact opposite of that so that falling asleep can become easier for you. 

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Keep your bedroom cool (but not too cold) with fans and air conditioning, quiet with noise machines or earplugs, and dark with blackout curtains or sleep masks.

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Make Diet and Lifestyle Adjustments

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What you do and eat during your waking hours can exactly have a big impact on your sleep and how easily you fall asleep. 

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In terms of diet modifications, it’s generally a good idea to not go to bed full or eat too close to when you plan to go to bed as being stuffed or overly full can cause digestive problems or discomfort that may keep you up. In the same vein, you may want to avoid drinking excessive amounts of water before bed or caffeine before bed. Both water and caffeinated drinks can cause frequent trips to the bathroom and caffeine can prevent you from falling asleep. 

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In addition to making changes to your diet, also make sure to get active and get outside during the day. When you exercise and get your body to be a healthy amount of “tired”, sleep can often come much more easily. 

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Use Wearables to Track Your Sleep

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If you struggle to stay asleep or wake up feeling overly tired, you may want to invest in wearable technology that can track your sleep, when you toss and turn, and when your body is in deep sleep. 

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This data can be immensely helpful for your doctor to determine what could be causing your insomnia or inability to stay asleep.

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Though not getting a good night’s sleep can be very frustrating, know that you have more than just counting sheep at your disposal in the 21st century. Your doctor can give you the tools, medications, technology, and advice to make solid sleep a reality for you.

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The information on this site is for informational purposes only and should not replace direct medical advice, diagnosis, or treatment from your doctor or another qualified healthcare provider.

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Sources:

“Melatonin: What You Need To Know.” National Center for Complementary and Integrative Health.

“Sleep tips: 6 steps to better sleep.” The Mayo Clinic.

“Nocturia.” The Cleveland Clinic.

“Exercise: 7 benefits of regular physical activity.” The Mayo Clinic.