By Dr. Rebecca Katzman

 

According to the Better Sleep Council, May is Better Sleep Month. Many of us are plagued with not getting enough sleep or not getting good quality sleep.  Good sleep is vital for good health and wellbeing.  May is also Mental Health Awareness Month and High Blood Pressure Education Month, and both of these are tightly linked to sleep. For long-term insomnia (trouble sleeping), non-pharmaceutical or non-medication treatments are the most effective. Here are a few basic tips to help get better sleep:

 

Stick to a schedule. Try to go to bed and get up at the same time every day. Try to keep the same general schedule whether it is a work/school day or a day off. Keep a schedule or routine around bedtime as well. Create a ritual of relaxing activities that quiet the brain and body before bed.

 

Limit screens before and in bed. Electronic screens (television, computers, smartphones) have become a big part of many of our lives. The light given off by electronic screens tricks our brains into thinking we are not sleepy or ready for bed. Experts recommending avoiding electronic screens for two hours prior bedtime, not having a television in the bedroom, and if possible putting phones in another room at night.

 

Exercise. Regular physical exercise can improve the ease of falling asleep as well as the quality of sleep.  Unfortunately, physical labor at work does not have the same impact as separate sessions of physical exercise or physical activity done for fun (such as biking, hiking, or dancing). Move more during the day and sleep more at night!

 

There are many other tips and tricks to help us get better quality sleep. Please talk to your healthcare provider if you are concerned about your sleep.