How to Prep for A Good Night's Sleep
Good sleep can improve your mental and physical health, quality of life and even your personal safety.
According to the National Institutes of Health, 1 in 3 American adults do not regularly get the 7-8 hours of uninterrupted sleep they need to protect their health.
Getting a proper night’s sleep takes preparation. Here are a few ways to set yourself up for sleeping success:
1. Set the mood for Z’s. Your bedroom should not distract you from sleep. Make it a more relaxing space by dimming the lights, removing screens, and keeping it at a cool, comfortable temperature. Ideally, your room should be used for sleep and intimacy only.
2. Diet for sleep. What you eat can affect your sleep in a big way. Avoid afternoon and evening caffeine, as well as alcohol right before bed. Stick to a light evening meal and healthy foods throughout the day. And, if you’re hungry at night, have a light snack.
3. Make a sleep routine. A routine prepares your body and mind for rest. Go to bed at the same time every night, to achieve 7-8 hours of sleep and avoid screens before bed. Phones, tablets, and TVs emit a blue light that can interfere with your body's natural sleep-wake cycle. Try reading a book or listening to calming music to relax instead.
Is something else interrupting your sleep? If you are consistently unable to sleep, or if snoring or breathing issues are keeping you awake, reach out to a board-certified sleep physician. There are many options for patients who need better quality sleep. You don’t have to suffer through restless nights.
Dr. Khan is a board-certified and fellowship trained pulmonologist specializing in Sleep Medicine and Critical Care Medicine. He received his medial degree from Punjab Medical College in Pakistan and completed his residency in Internal Medicine at the University of Connecticut, in Farmington, Conn., where he also completed a fellowship in Pulmonary Disease and Critical Care Medicine. His Internal Medicine fellowship in Sleep Medicine was accomplished at Drexel University College of Medicine, Philadelphia. Dr. Khan has worked at Yale University, School of Nursing, in Orange Conn. as a Clinical Instructor, and as a hospital based Pulmonary, Critical Care and Sleep Medicine consultant. Read more about Dr. Khan on our website.