Sleep

Mayo Clinic - 6 Tips to Better Sleep

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

"Many factors can interfere with a good night's sleep -- from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.

You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips."

1. Stick to a sleep schedule

"Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed but continue to maintain you sleep schedule and wake-up time."

2. Pay attention to what you eat and drink

"Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleep at first, it can disrupt sleep later in the night."

3. Create a restful environment

"Keep your room cool, dark and quiet. Exposure to light in the evening might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep."

4. Limit daytime naps

"Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt."

5. Include physical activity in your daily routine

"Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful too."

6. Manage worries

"Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as, getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety."

Know when to contact your health care provider

"Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve."

May 07, 2022 - Healthy Lifestyles: Mayo Clinic staff

How to get Financial Assistance for Adjustable Beds

"Adjustable beds typically start at $500 in smaller sizes and can easily cross the $2,000 threshold for split designs, making them a significant financial investment for most buyers. Using Medicare or Medicaid can lower your out-of-pocket payments. That said, there are a few stipulations with both of these programs to consider."

This editorial from the Sleep Doctor was written by Garen Glazer in February 2024 explains how you can receive financial assistance from Medicare or Medicaid to lower out-of-pocket costs for an adjustable bed. Check the following link: Financial Assistance for Adjustable Beds: Medicare, Medicaid, and More (sleepdoctor.com)