10 Tips for a Better Night's Sleep | Be Well Medical

Woman propping herself up in bed on stomach with look of exasperation on face covered by blanket

Everyone has trouble sleeping at some point or another. Whether due to stress, a change in environment, or simply not having the proper habits, struggling to get enough restful sleep can be incredibly frustrating. Women especially can have difficulty getting a good night's rest thanks to hormonal changes and life events such as pregnancy or menopause. So how can you get better sleep? Read on for our top ten tips for a better night of rest!


1. Establish a bedtime routine 

Setting aside time every day to unwind before bed can make all the difference in getting quality sleep. This could include taking a warm bath, reading a book, meditating, or doing light yoga stretches. Whatever activities you choose, make sure they are calming and repetitive, so your body knows it's time to sleep.


2. Keep your bedroom dark

Darkness helps promote melatonin production, which is essential for healthy sleep cycles. Investing in blackout curtains or an eye mask can help keep out unwanted light and help you drift off more easily once your head hits the pillow.


3. Avoid caffeine late in the day

Caffeine is excellent for giving us that extra energy boost when we need it most, but too much caffeine late in the day can severely affect our ability to fall asleep at night and stay asleep throughout the night. Try limiting yourself to one cup of coffee after lunch and nothing else afterward.


4. Exercise regularly

Regular exercise is essential for both physical and mental health but also plays a vital role in helping us get better sleep too! Studies show that people who exercise regularly tend to fall asleep faster and wake up less at night than those who don't exercise as often! So make sure you're getting your daily dose of activity!


5. Avoid alcohol before bedtime

While having an occasional glass of wine may seem like an excellent way to relax before bedtime, drinking alcohol disrupts our natural hormones and makes it harder for us to fall asleep and stay asleep through the night; this means that while alcohol may help us drift off initially, we'll likely wake up feeling more tired than if we had abstained from drinking altogether!


6. Take naps during the day if needed

Naps are excellent when used correctly; they allow us to catch up on lost sleep without disrupting our natural circadian rhythms too much (which happens when we sleep in later). Make sure not to nap too close to bedtime, though this will make it harder for you to fall asleep later.


7. Avoid screens before bed

The blue light emitted from our phones, computers, and TVs prevents us from producing melatonin which is essential for regulating our sleep-wake cycles, so try avoiding screens at least 1 hour before bedtime so that your body has enough time to wind down naturally instead of being blasted with artificial light signals from screens all evening long!


8. Create an optimal temperature in your bedroom

Most people find that sleeping in temperatures between 60-67 degrees Fahrenheit helps them get good quality rest; however, everyone is different, so experiment with different temperatures until you find one that works best for you!


9. Consider supplements if necessary

If you have difficulty falling or staying asleep despite these tips, consider taking supplements such as magnesium or melatonin (under doctor supervision), which may help regulate your hormones and circadian rhythm, allowing you better restful nights!    


10. Get professional help if needed

If none of these tips work, then consider seeing a doctor or therapist who specializes in insomnia; sometimes, underlying issues such as depression or anxiety can prevent us from getting quality restful nights, so talking with someone about these issues may be beneficial in finding ways of dealing with them more effectively thus allowing us better quality sleep.


Getting enough sleep every night is essential for both physical and mental health, yet many people struggle with getting that perfect 8 hours of shut-eye each night. Hopefully, by following these ten tips, women everywhere will be able o experience deeper, more restorative sleep. However, if none of these tips work, don't hesitate to seek professional help. Good luck!

Nichole Shiffler, NMD Dr. Nichole Shiffler is a naturopathic primary care physician and medical director of Be Well Medical Primary Care. Dr. Shiffler focuses her practice on women's and pediatric medicine. Dr. Shiffler also has an extensive history of treating irregular menstrual cycles, thyroid disease, menopause, acne, PCOS, and diabetes. She utilizes nutrition and herbal medicine to deliver an effective treatment plan to her patients. Dr. Shiffler is available for patient care at Be Well Medical Primary Care. Call (480) 219-9900 to schedule an appointment with Dr. Shiffler.

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