Tips for a Good Night’s Sleep

Sleeping well has a direct impact on your quality of life. Still many of us consistently toss and turn at night, struggling to get a sufficient amount of sleep. Your daily routines can have a major impact on your sleep. We’ve compiled the following list of several healthy sleep practices that can improve your ability to fall asleep and stay asleep:

  1. Stick to a consistent sleep schedule.
    Try going to bed at the same time and waking up at the same time, even on the weekends. This can help regulate your body’s internal clock to help you fall asleep and stay asleep for the night.
  2. Keep a sleep diary for a week.
    Track what time you go to sleep and what time you wake up. Determine the total number of hours slept and if you woke up throughout the night. Also, take note of how you feel in the morning whether it’s well rested or exhausted. Doing so will give you key insights into your sleeping habits and be useful to your doctor if you believe you are suffering from a sleep disorder.
  3. Power down before bedtime.
    Bright light is one of the largest triggers to our brains that it’s time to be awake and alert. Dim the lights and turn off all your devices at least 30 minutes prior to bedtime.
  4. Exercise regularly.
    Adding even just a few minutes of physical activity to your day can make a difference in your rest. Regular, vigorous exercise it best, but even light exercise is better than no activity.
  5. Cut the caffeine.
    Caffeine is a stimulant that can keep you awake. It’s found in coffee, tea, chocolate, cola, and some pain relievers. Experts recommend avoiding caffeine four to six hours before bedtime.
  6. Avoid large meals before bedtime.
    Your body isn’t meant to be digesting while you sleep. Try avoiding eating large meals for two to three hours before bedtime. If you get hungry, have a light healthy snack 45 minutes before bed.
  7. Improve your sleep environment.
    Sometimes even minor changes to your bedroom can make a big difference in your quality of sleep. A quiet, dark, and cool setting can help promote a good night’s rest. Try keeping your bedroom free from any noise that may disrupt your sleep. If you can’t eliminate the noise, try masking it with a sound machine or a fan.

If your sleep difficulties don’t improve through good sleep hygiene, you may be suffering from a sleep disorder. An estimated twenty percent of adult Americans suffer from Sleep Apnea, and ninety percent go undiagnosed. Our mission at AmeriSleep Diagnostics is to provide comprehensive diagnostics, education and treatment of sleep disorders.

Contact us today at or (619) 717–8102 to take your first step toward a better night sleep.