Restful sleep is beneficial to our physical and mental health, but feelings of anxiety and worry can impact sleep. Stressful events like an illness or job loss can disrupt normal sleep patterns. Different work and commuting situations can upset our routine, leading to insomnia or other sleep disorders. Whether you’re a morning person or a night owl, you may experience occasional problems in getting a full night’s rest.
The Sleep Foundation recommends assessing your “sleep hygiene” for more restful nights and healthier, happier days. Here are a few proven tips to improve sleep quality.
Relax
A better sleep begins before you go to bed. Take time to wind down from the day. Avoid mentally complicated tasks. Turn off the TV. Tidy up your home and prepare for the day ahead, but don’t start a chore you can’t finish. Engage in quiet activities like reading or listening to calming music. See this article for tips on starting a regular meditation routine.
Exercise
Keeping active while awake can pay dividends when you rest. A workout or 20 to 30 minute walk each day can help with sleep quality and quantity. Check with your Kinwell team before starting a new fitness routine. See our Fitness page for articles on living more actively.
Diet
Avoid sweets or sugar in the hours leading up to bedtime. Don’t drink caffeine after lunch and avoid alcohol before bed.
Quiet the mind
Calming the mind can help calm the body and prepare for sleep. Turning off screens and dimming lights prevents sensory distraction. Rather than worry about upcoming tasks, write a to-do list then set it aside. Preparing for the next day can reduce concerns and anxieties. Occupy the mind by considering all that you’ve accomplished rather than all the things you still have to do.
Allow yourself some time to develop a sleep routine and gauge its effectiveness. If you still experience sleep disorders, consult your Kinwell clinician. Reach out through MyChart or call 833-411-5469 to schedule an appointment. They can recommend treatments or refer you to a specialist.
