Easy Steps for Getting a Better Night’s Sleep

Easy Steps for Getting a Better Night’s Sleep – Getting enough sleep ensures you lower your risk for diseases such as diabetes, obesity, and heart disease. Do you know how much sleep you should be getting? Learn about sleep patterns and how to get a better sleep schedule for you and your littles right here on Newsymom!

This is Public Health is brought to you in partnership with the Tuscarawas County Health Department.

In order to live your healthiest possible life, you need to set yourself up for success, starting with a quality night’s sleep every night! Our bodies have a natural rhythm, often referred to as our circadian rhythm, that lets us know the signals for going about our day, when we eat or drink, and when we get tired!

Circadian Rhythms Explained

Humans and animals all have circadian rhythms, the master clock that guides our body through the day. These rhythms give our bodies the signals needed to wake up, eat and drink, digest, regulate our body temperature, and most importantly, go to sleep!

Natural factors within your body affect your circadian rhythm; however, outside environment, exercise, and temperature can also influence them. For instance, sunlight can affect your cycle by waking you up sooner. This is why knowing about your circadian rhythm is so important, so you can get on track for a better night’s sleep!

Do you know there’s a reason your teen sleeps in late? Their circadian rhythm keeps them awake longer during the night, meaning they need to sleep in later to recoup some much-needed rest! (Image Credit: Understanding Circadian Rhythms, National Sleep Foundation)

Bad Sleep Means a Disrupted Circadian Rhythm

When you sleep poorly, it means your circadian rhythm has been thrown out of whack. These are some of the top reasons your rhythm could be disrupted:

  • Constantly changing work shifts
  • Inconsistent wake/sleep times
  • Not enough light exposure during the day & too much bright light exposure at night
  • Poor sleep habits (drinking coffee before bed, no bedtime routine, looking at your phone or computer)
  • Jet lags
  • Medication

So, how do we get a better night’s sleep?

Step 1: Know How Much Sleep You Should Be Getting

The first step is to know how much sleep you should be getting each night. While being a parent, that could be hard, but take the steps to prioritize your sleep! You deserve a great night’s sleep, every night.

Above is an image with suggestions on how much sleep you need based on your age group! (Courtesy of How Much Sleep Do You Really Need?, National Sleep Foundation) It varies from person to person, of course, but it’s a great tool to help you take your sleep schedule seriously. See if you need more or less sleep than the average!

Step 2: Set a Bedtime Routine

You do it with your kids, so practice what you preach! Set a routine that you can commit to and that makes sense for you! If you aren’t a yogi, don’t force yourself to do something you won’t stick to. Opt for a hot cup of decaf tea and cuddles instead!

Some examples of what to include in your adult bedtime routine:

  • A warm, luxurious bath or shower
  • Reading, journaling, or meditating
  • Cuddling with your softest blankets
  • Exchanging massages with your partner/significant other
  • Calming breathing exercises to slow down your breaths and help you to drift off

This list is full of suggestions, but whatever routine you put together that helps you feel comfortable and safe enough to ease into sleep is a winner!

Step 3: It’s Bedtime: Keep These Tips in Mind!

When it comes to the main event (i.e. sleep), get comfortable! Keep these tips in mind to help you sleep easier:

  • Avoid caffeine and alcohol before bed.
  • Don’t eat spicy or fried foods before bed, either! (Spice or red sauce may also exacerbate acid reflux…ugh.)
  • The most comfortable bedroom temps: 60-67℉. If you can’t achieve a cooler room, try getting cool-technology blankets, pillows, and (if you have the budget) mattresses to keep your body temperature cool throughout the night!
  • Keep your room as dark as you can, using blockout curtains and dim lights when needed.
  • Ear plugs are great for blocking out noise like loudly snoring partners.

For more sleep tips, check out 10 Tips for a Better Night’s Sleep.


The Tuscarawas County Health Department wants you all to have great nights of quality sleep, so you have a full tank of energy to start every day! Visit them at www.tchdnow.org to see all the amazing services they offer you and your family to keep you happy and healthy!

Make sure to follow along on Facebook (@tchdnow) for the latest local news and tips to keep your family healthy this year!

Melissa Klatt

Reporting

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