7 Tips For A Better Night’s Sleep

by Kroger Health Staff

Last Updated: March 11, 2021

Getting sleep is an important part of living a healthy life. It is essential to our physical and mental health and is just as important as eating a healthy diet or getting exercise. But according to the Centers for Disease Control and Prevention (CDC), 1 in 3 Americans do not get healthy amounts of sleep. Poor sleep can lead to weight gain and have a negative effect on your hormones, mood, and brain function. To help get a good night’s sleep, try these tips:
  1. Follow a consistent sleep schedule.
    Go to bed at the same time each night and wake at the same time each morning. Stay consistent on the weekends and when you are traveling too. Create a routine before bedtime and follow it each night. The routine should include time to relax.
  2. Create an environment for sleep.
    Make sure your bedroom is dark, quiet and relaxing. Set your thermostat to a comfortable temperature for sleep.
  3. Remove screens from the bedroom.
    Blue light from electronics can interrupt sleep patterns and make it difficult to fall asleep. Remove TVs, computers, iPads, and even Smartphones from the bedroom.
  4. Avoid caffeine before bed.
    Caffeine can enhance energy, focus, and performance during the day, but drinking it too close to bedtime can cause sleeplessness. One study showed consuming caffeine six hours before bed worsened sleep quality.
  5. Watch what you eat and drink in the evening.
    Avoid alcohol before bedtime. It has sedative effects that can induce feelings of sleepiness, but the consumption of alcohol has been linked to poor sleep quality. Eat a smaller dinner for your evening meal. Heavy meals could cause heartburn or indigestion, and your discomfort could prevent sleep.
  6. Exercise during the day.
    Physical activity not only helps keep you in better physical shape, but it can also help you sleep better at night too. But don’t exercise within three hours before bedtime. Exercise before bedtime can be stimulating and prevent you from falling asleep easily.
  7. Avoid naps in the late afternoon and evening.
    Sleeping late in the day can interfere with your sleep schedule and keep you awake at night.

If you have trouble falling asleep or staying asleep or are tired most of the day, you may have a sleep disorder like insomnia or sleep apnea. More information about various sleep disorders can be found on the National Institute of Health's website. If you suspect you may have a sleeping disorder, you should discuss your concerns with your medical provider.

Disclaimer: The information in this story is accurate as of its publication. However, the situation surrounding COVID-19 is ever-evolving. We are working to keep our stories up-to-date as changes occur, but we also encourage everyone to check news and recommendations from the CDC, WHO, and their local authorities.