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Tips For A Good Night’s Rest Source Sleeping helps speed up cell turnover in our bodies, making us feel refreshed and rejuvenated the following day. It also regulates our appetite and metabolism. Doctors recommend a consistent eight hours of sleep for the body to reap the benefits of sleep. Frequent lack of ​sleep​, on the other hand, can be detrimental to your health. However, many individuals struggle to sleep well at night. Here are some tips you can do to get that good night’s sleep. Track Your Sleep Cycle and Habits With a Sleep Journal A sleep journal is a daily record of how you sleep at night. ​Sleep specialists usually require the journal for patients who experience ​sleeping problems​, such as insomnia. It helps in determining the cause and fixing those problems. When tracking your sleep using a sleep journal, be sure to include all details necessary. The details must consist of how you got to bed, how and when you fell asleep, if you wake up in the middle of the night, among other details. Likewise, include your caffeine and alcohol intake, as well as the medications you have and moods throughout the day. It’s important to track everything your doctor says, no matter how insignificant it may seem. Let Go of Your Gadgets Before Bedtime The purpose of going to bed is to sleep and not scroll through the news or social media apps on your phone. Gadgets release blue light that can keep you awake. Moreover, a recent survey from the American Psychological Association revealed that reading the news may cause stress and sleep loss. Switch off your devices an hour or two before sleeping. If you cannot sleep, try to do something that relaxes your mind, such as reading a book, listening to soft music, or meditating. Reduce Stress Stress is usually a common cause of sleep problems. Reduce your stress levels by incorporating a calming routine, aside from turning off your digital devices. For one, expose yourself more to bright light during the morning. Studies show that exposure to bright light can help you sleep better at night and reduce stress and anxiety. Other routines you can include are taking a bath after work or writing your thoughts down in a journal. Mind Your Caffeine Intake Caffeine is found in beverages such as coffee, tea, and soft drinks. Caffeine is a stimulant that helps people keep alert throughout the day. Studies show that once caffeine is in our bloodstream, it will take about four to six hours before the effects wear off. Thus, experts do not recommend drinking caffeinated drinks before going to bed, as it will ruin your sleep cycle. If you need something to help you fall asleep, try drinking chamomile tea. Chamomile tea is considered as a sleep inducer or mild tranquilizer. Drink this at least 30 minutes before sleeping to maximize its benefits and effectiveness. Watch Over Your Diet Sleeping problems such as sleep apnea can be linked to your diet. ​Sleep apnea is a disorder where your breathing is frequently interrupted while you sleep. This problem can increase your risk of heart attack, type 2 diabetes, liver problems, and other health concerns. Being overweight contributes to sleep apnea, so it is essential to be mindful of what you eat and manage your weight​. Eat more fruits and vegetables in your daily meals and get active by exercising regularly. Holistic Approach to Sleep Consult with a sleep specialist who uses a holistic approach to sleep, which considers the overall condition of a person. This approach helps restore your optimal health by accounting for your specific mental, physical, and emotional needs and correcting imbalances in your habits and lifestyle choices. Through ​integrative sleep medicine​, sleep specialists can determine more precisely how to manage your sleeping problems. Seek a Sleep Specialist in North Texas Sleeping problems can range from mild to life-threatening. If you cannot sleep properly every night, seek a sleep specialist immediately. Because sleep is when our body repairs itself and strengthens the immune system, you must consult with a reliable specialist offering quality services. You can trust our providers here at Lung & Sleep Specialists of North Texas to cater to your sleeping problems. Consult with Dr. Olusegun Oseni, who is board-certified in internal medicine, pulmonary care, and sleep medicine. To schedule an appointment with us, call ​-​. You may also set an ​appointment online​ for your convenience. We look forward to helping you get a good night’s rest!