Everyone wants a good night’s sleep. Staring at the ceiling in the middle of the night when you know you have a busy day or tossing and turning when you feel exhausted is extremely frustrating. No one wants to wake up after hours in bed feeling even more tired. More than that, getting quality sleep is a large part of your overall long-term health. Good sleep reduces stress, risk of chronic disease, and helps your body and mind function at its best. While you may be in bed for 8 or more hours, sleep hygiene ensures you’re getting quality deep sleep, best allowing your mind and body to restore overnight. As your partner in overall health and wellness, we care about the sleep you’re getting! Here’s our full checklist on ways to make sure you fall asleep and stay asleep.
Your Better Sleep Checklist
- Wake up at a consistent time every day, even on the weekends
- Avoid naps during the day
- Exercise before 2 PM every day
- Avoid caffeine and alcohol before bed
- Don’t eat large meals too late
- Have a bedtime routine that signals to your body it’s time to sleep
- Make sure your bedroom is dark, quiet, and at a comfortable temperature
- Don’t watch TV, read, or do other wakeful activities in bed
- Put your phone and other electronic devices away at least an hour before going to bed
- Don’t get on your phone while you can’t fall asleep
- Go to bed at a consistent time every night, even on the weekends
Foods to Eat to Help You Sleep
- Turkey
- Fish
- Yogurt
- Kale
- Bananas
- Whole Grains
- Honey
- Nuts
- Eggs
- White Rice
Foods to Avoid if You’re Not Sleeping Well
- Tomatoes
- Chocolate
- Cereal
- Water
- Onions
- Donuts
- Dried Fruit
- Alcohol
- Energy Drinks
- Salty Chips
If you’re having trouble falling asleep or are hoping for more restorative sleep, try implementing these 11 items and keeping these foods in mind. If you continue having trouble, schedule an appointment with your Avance Care primary care provider to discover what could be causing your inability to fall asleep.
Additional sources:
- https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
- https://www.sleepassociation.org/about-sleep/get-better-sleep/