Tips for a Better Night's Sleep

Struggling to fall asleep or waking up in the middle of the night can be frustrating. If you find yourself watching the clock and worrying about sleep, here are some strategies to help you relax and improve your sleep quality:

• Mindfulness Meditation: Create a peaceful environment to sit quietly and focus on your breathing. Regular mindfulness practice can help you let go of daily stresses and ease into sleep more comfortably at night.
• Daytime Exercise: Physical activity reduces stress and anxiety, which are often culprits behind sleep difficulties. While gym access might be limited, consider a walk, an online exercise class, or yoga. Just 5-10 minutes of activity a day can boost your mood and enhance sleep quality.
• Set Aside 'Worry Time': Dedicate time each evening to reflect on the day and plan for tomorrow. Write down your thoughts to clear your mind and ease into sleep without stress.
• Wind Down Hour: Spend the last hour before bed doing relaxing activities. Eat your evening meal early, avoid stimulating content on TV or online, and steer clear of blue light from devices, which can suppress melatonin production and disrupt sleep.
• Optimize Your Sleep Environment: Maintain a consistent sleep schedule, ensure your bedroom is free of distractions like TV and smartphones, and keep the room at a cool and comfortable temperature (16-18°C or 60-65°F). Consider using Protect-A-Bed® mattress protectors and pillow protectors to create an allergen-free zone, enhancing your sleep quality.

If these strategies do not improve your sleep, it may be helpful to consult with a healthcare provider to explore other options.