Improving Your Sleep

Improving Your Sleep

Getting enough sleep helps you stay healthy and alert, but many people would agree that don’t sleep well. However, sleep is very important. It is as essential to you as food, air and water. Yet sometimes in your life you may experience difficulty in sleeping. If you are having trouble sleeping, there are several changes in your lifestyle that can help you regain a better sleep pattern. Try experimenting with these suggestions.

Don’t Snooze

Try not to oversleep and get up at the same time everyday, especially on the morning after you have lost sleep. Sleeping late for just a couple days can reset your body clock to a different cycle.

Improving Your Sleep

Sleep Schedule

Go to bed at the same time every night and get up at the same time every morning, even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposing yourself to a regular pattern of light and dark will also help. Opening the blinds as soon as you wake up and at night closing them before going to sleep.


Exercise is essential to a healthy lifestyle so it is not unheard of to use it as a method for improving your sleep pattern. Strenuous exercise such as, walking, jogging or swimming in the late afternoon seem to promote a more restful sleep.


Some sleep centers recommend a breakfast and lunch to help you stay alert during the day. However, this article suggest you make the evening meal the major meal of the day. Try scheduling your meal about 4 hours before your bedtime so your digestive system will be moderately quiet by the time you’re ready to sleep.

Cut your caffeine after 2 P.M, that means coffee, tea and sodas. Caffeine is often referred to as the most popular drug. This is because the stimulant stays in your system for about 8 hours, so if you have a latte with your dinner expect some trouble with entering a deep sleep or lack of sleep altogether.


Some people seem to sleep better if there is a white noise or a fan running. In addition to those options, try playing music to blot out any unwelcome noise. Play a piece of music that has no words, no definite melody and not a lot of change in volume.


In today’s world of technology overload, it can be easy to forget to “power down” at night. This is important as the blue light emitted by our devices can potentially effect the body’s natural rhythm. It’s best to keep all work materials, computers, TV’s and phones in another room.

Improving Your Sleep
Some of these tips will be easier to include in your daily/nightly routine than others. However, if you stick with them, your chances of attaining uninterrupted sleep will improve. If your sleep difficulties do not improve though proper sleep techniques, you may need to consult with a physician.

Dr. William J. Bryan is a board certified orthopedic surgeon. To learn more, or to schedule an appointment call (713) 766-0023

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