5 Secrets for a Good Night’s Sleep
3. Get the Temperature Just Right
A too-warm room can have you awake and kicking off the covers at 2 a.m.
"The sweet spot for sleep seems to be somewhere between 68 and 74 degrees," says Tracey Marks, MD, author of Master Your Sleep: Proven Methods Simplified.
So if you find you're overheated during the night, turn down the thermostat.
Also, spicy or acidic foods, alcohol, and caffenated drinks can rev your metabolism and make you sweat more in the middle of the night. So avoid eating or drinking them too close to bedtime.
4. Solve Sleep Apnea and Snoring Problems
Snoring can cause you to wake up in the middle of the night. So can sleep apnea, a disorder that causes you to stop breathing for several seconds while you sleep.
"Many people don't realize that the reason they're waking at night is because they can't catch their breath," Marks says.
If you have sleep apnea, your bed partner may say that you jerk a lot at night or may complain that you're a loud snorer.
"Morning headaches and excessive daytime drowsiness also indicate a problem," Marks says.
To get help, you’ll first need to get diagnosed. Talk to your doctor about a sleep study. If you have apnea, you may need to wear an airway pressure mask or oral appliance at night. Losing weight, curbing alcohol, and stopping smoking may also help.
5. Turn Off the Electronics
If it lights up and beeps, it disrupts sleep, Marks says.
That includes smartphones, tablets, computers, and other gadgets.
For a better night's rest, keep them out of the bedroom. Save the work and social media for anywhere else in your house.