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Sleep Better, Starting Tonight

October 22, 2019 by  
Filed under Uncategorized

By Nilong Vyas, MD

In our hard-driving culture, sleep is often seen as a sign of weakness, and some people even brag about how little sleep they get each night as if it’s a badge of honor. Yet there is no question that we need adequate sleep to perform at our best. What’s more, lack of sleep increases the risk of chronic diseases such as dementia and heart disease.

Even if you’re convinced of the benefits of a good night’s slumber, you might still find yourself struggling to fall asleep—and waking up feeling tired and groggy the next morning. If getting a restful night’s sleep has been a challenge for you, try the following tips.

  • Evaluate your bedroom. Create a cool, comfortable, and dark sleep environment that is free of clutter and noise.
  • Eliminate caffeine after noon, if possible.
  • Turn off all screens at least an hour before bedtime. If that is not possible, use a blue light filter device on your screen to diminish the blue light emitted. Blue light can stimulate your retinas and cause wakefulness.
  • If you’re having difficulty sleeping, don’t try to force yourself to fall asleep. It is best to get out of bed, move around, and journal or read a book. Then try to get back to sleep once you’re feeling sleepy again. This process may take up to an hour and a half.
  • Aim for achieving seven to eight hours of sleep per night.
  • Finally, prioritize sleep just as you would nutrition and exercise. The overall health impacts are truly great.

About the Author: Nilong Vyas, MD, is a mom of two children and the founder and owner of Sleepless in NOLA sleep consulting, in New Orleans, Louisiana.

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The information on MommyMDGuides.com is not intended to replace the diagnosis, treatment, and services of a physician. Always consult your physician or child care expert if you have any questions concerning your family's health. For severe or life-threatening conditions, seek immediate medical attention.