Are you struggling to catch enough Z’s at night? If so, you’re in good company. According to the Centers for Disease Control and Prevention, about one in three adults doesn’t get the recommended seven to eight hours of sleep. Given the crucial role sleep plays in our overall health, finding ways to improve sleep quality is essential.
To shed light on this common issue, we turned to David Kuhlmann, a physician and a member of the American Academy of Sleep Medicine Foundation’s board of directors, for his expert advice. His suggestions, originally featured in Family Safety and Health Magazine, offer practical steps to enhance your nightly rest.
1. Embrace a Consistent Schedule
Kuhlmann emphasizes the importance of routine for good sleep. He advises going to bed and waking up at the same time every day, weekends included. Consistent mealtimes also play a role, with the last meal of the day ideally happening two to three hours before bedtime to avoid sleep disturbances from digestion.
He notes, “Your 24-hour circadian rhythm takes cues from the world around it. Inconsistent routines not only make it harder to sleep at night but also may increase your risk for heart disease.” Regular exercise can also promote better sleep, provided it’s not too close to bedtime.
2. Limit Caffeine, Nicotine, and Alcohol
To avoid the stimulating effects of caffeine, Kuhlmann recommends having your last caffeine fix at lunchtime and limiting your total intake to no more than three servings a day. Both smoking and drinking alcohol can also interfere with sleep quality. While alcohol might initially make you feel sleepy, it can lead to disruptions later in the night.
3. Power Down Your Phone
The blue light emitted by smartphones is particularly disruptive to sleep. Kuhlmann advises putting down your phone and other electronic devices at least an hour before bed to help your brain shift from wakefulness to sleep readiness.
4. Optimize Your Sleeping Environment
Creating a conducive sleeping environment can significantly improve sleep quality. Kuhlmann suggests using blackout curtains or a sleep mask to keep your bedroom dark. The ideal room temperature for sleep is between 60° and 67° F, but he advises adjusting this to whatever temperature feels comfortable for you. To combat unwanted noise, consider using earplugs, a white noise machine, or a fan.
5. Establish a Wind-Down Routine
“Preparing your body for sleep is a big part of sleep hygiene,” says Kuhlmann. Engaging in quiet, relaxing activities like reading a book or practicing deep breathing can signal to your body that it’s time to rest.
Implementing these expert tips from David Kuhlmann can make a significant difference in your sleep quality. Remember, improving your sleep hygiene doesn’t happen overnight. It takes time and consistency to see changes. So, why not start tonight? Your body (and mind) will thank you for it.
