{"id":39242,"date":"2024-11-25T06:58:47","date_gmt":"2024-11-25T13:58:47","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=39242"},"modified":"2024-12-09T11:02:37","modified_gmt":"2024-12-09T18:02:37","slug":"sleep-help-simple-tips-can-improve-sleep","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/sleep-help-simple-tips-can-improve-sleep\/","title":{"rendered":"Need help sleeping better? Good news. Simple tips can help you improve your sleep."},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_39309\" aria-describedby=\"caption-attachment-39309\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-39309 size-large\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny.webp\" alt=\"A man in bed that needed help sleeping\" width=\"640\" height=\"338\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny.webp 1200w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny-300x158.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny-1024x540.webp 1024w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny-768x405.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny-150x79.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/23153014\/sleeptiny-200x106.webp 200w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-39309\" class=\"wp-caption-text\">Need help sleeping? Join the crowd. Sleep problems are very common, affecting health and productivity. If you can&#8217;t sleep, try these tips to get better sleep. Photo: Getty Images.<\/figcaption><\/figure>\n<p>Can\u2019t sleep? You\u2019re not alone.<\/p>\n<p>If you have trouble going to sleep or you wake up in the middle of the night and can\u2019t get back to sleep, you\u2019re in good company.<\/p>\n<p>Insomnia and sleep problems are very common.<\/p>\n<p>But, the good news is that most people can overcome challenges, improve their sleep and feel much more rested and healthy.<\/p>\n<h2><strong>Get help sleeping from an expert<\/strong><\/h2>\n<figure id=\"attachment_38769\" aria-describedby=\"caption-attachment-38769\" style=\"width: 250px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-38769\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/03\/30090315\/Dr.-Green-Headshot-tiny.webp\" alt=\"Dr. Katherine Green talks about sleeping better during her appearance on the new evre women's health podcast. Photo courtesy of Dr. Katherine Green.\" width=\"250\" height=\"332\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/03\/30090315\/Dr.-Green-Headshot-tiny.webp 367w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/03\/30090315\/Dr.-Green-Headshot-tiny-226x300.webp 226w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/03\/30090315\/Dr.-Green-Headshot-tiny-113x150.webp 113w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/03\/30090315\/Dr.-Green-Headshot-tiny-200x266.webp 200w\" sizes=\"auto, (max-width: 250px) 100vw, 250px\" \/><figcaption id=\"caption-attachment-38769\" class=\"wp-caption-text\">Dr. Katherine Green is a pro at providing sleep help. Here, she shares her tips for improving sleep. Photo courtesy of Dr. Katherine Green.<\/figcaption><\/figure>\n<p>We consulted with <a href=\"https:\/\/www.uchealth.org\/provider\/katherine-green-md-ms-sleep-otolaryngology-medicine\/\">Dr. Katherine Green<\/a> to answer your top questions on how you can sleep better. She\u2019s the medical director of the Sleep Center at <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-sleep-medicine-clinic-anschutz\/\">UCHealth Sleep Medicine Clinic<\/a> on the <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-at-university-of-colorado-anschutz-medical-campus\/\">Anschutz Medical Campus<\/a> and also is an <a href=\"https:\/\/www.cumedicine.us\/providers\/otolaryngology\/katherine-green#\/\" target=\"_blank\" rel=\"noopener\">assistant professor at the University of Colorado School of Medicine<\/a>.<\/p>\n<p>Green is one of very few ear, nose and throat specialists \u2014 or otolaryngologists \u2014 in the country who also has formal fellowship training in both sleep medicine and sleep surgery. She was the first surgeon in Denver to offer Inspire therapy \u2014 an alternative to using traditional CPAP (continuous positive airway pressure) machines for obstructive <a href=\"https:\/\/www.uchealth.org\/diseases-conditions\/sleep-apnea\/\">sleep apnea<\/a>.<\/p>\n<p>Green is passionate about treating sleep disorders and educating patients about the role that sleep plays as a foundation for wellness, quality of life and good health. Tune in to the <a id=\"\" href=\"https:\/\/www.uchealth.org\/extraordinary\/evre-health-fitness-day-every-woman\/podcast-series\/\" target=\"_blank\" rel=\"noopener\">evr\u0113 podcast<\/a> to hear Green share her top sleep tips in Episode 1, \u201cSleep Well.\u201d<\/p>\n<h2><strong>What are the top 5 simple tips to help you sleep better?<\/strong><\/h2>\n<ol>\n<li>Establish a routine and stay consistent. In general, go to sleep and wake up every day at about the same time, even on weekends.<\/li>\n<li>Exercise regularly.<\/li>\n<li>Watch your caffeine intake and avoid caffeine after noon.<\/li>\n<li>Unplug from your devices at least 30-minutes to an hour before bedtime. Blue light from devices stimulates us to stay awake.<\/li>\n<li>Get outside and expose yourself to sunlight every day. You\u2019ll sleep better if you have a healthy internal body clock. Exposing yourself to sunlight helps prepare your brain for sleep at the appropriate time.<\/li>\n<\/ol>\n<h2><strong>Why is a good night&#8217;s sleep so important?\u00a0<\/strong><\/h2>\n<p>\u201cThere&#8217;s growing evidence showing that both sleep quality and quantity have far-reaching effects on everything from driving safety, to daytime energy levels, to focus, attention, job performance and even things like mood,\u201d Green said. \u201cPeople who don\u2019t get enough sleep can be more irritable and more prone to depression and anxiety.\u201d<\/p>\n<h2><strong>Is it true that lack of sleep can cause serious physical and mental health problems including obesity, strokes, heart disease and heart attacks?<\/strong><\/h2>\n<p>Yes, studies show that insufficient sleep can affect systems throughout the body, Green said.<\/p>\n<p>\u201cPoor sleep affects systems that regulate your metabolism. It can cause increased predisposition to things like obesity and diabetes and even long-term cardiovascular health effects, like an increased risk of hypertension, strokes and heart attacks,\u201d Green said. \u201cIt can also cause long-term memory impairment or early cognitive decline.\u201d<\/p>\n<figure id=\"attachment_39283\" aria-describedby=\"caption-attachment-39283\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-39283\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22070834\/Reading-phone-in-bed-tiny.webp\" alt=\"Woman reads phone in her bed while partner sleeps. Need sleep help? Avoid bad habits like reading your phone in bed.\" width=\"640\" height=\"426\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22070834\/Reading-phone-in-bed-tiny.webp 800w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22070834\/Reading-phone-in-bed-tiny-300x200.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22070834\/Reading-phone-in-bed-tiny-768x512.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22070834\/Reading-phone-in-bed-tiny-150x100.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22070834\/Reading-phone-in-bed-tiny-200x133.webp 200w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-39283\" class=\"wp-caption-text\">Need help sleeping? Dr. Katherine Green encourages people to avoid bad habits like using their phones in bed. Photo: Getty Images.<\/figcaption><\/figure>\n<h2><strong>What should I do if I\u2019m wide awake in the middle of the night?<\/strong><\/h2>\n<h3><strong>Avoid bad habits<\/strong><\/h3>\n<ul>\n<li>Avoid reaching for your phone, turning on the TV or working on your laptop.<\/li>\n<li>Don\u2019t get up and eat, exercise, clean or do an activity that stimulates you to be more awake.<\/li>\n<\/ul>\n<h3><strong>If you\u2019re awake in bed for 20 minutes or more, here\u2019s what you can do:<\/strong><\/h3>\n<ul>\n<li>Avoid tossing and turning because you&#8217;ll just get more frustrated. \u201cGet out of bed and do something calming, not stimulating, like reading, coloring, doing a Sudoku or an easy crossword puzzle,\u201d Green said.<\/li>\n<li>\u201cMindfulness apps and breathing techniques can also be very helpful, along with things like white noise or calming music.\u201d<\/li>\n<\/ul>\n<h2><strong>What is blue light? How does it disrupt sleep?<\/strong><\/h2>\n<p>Electronic devices like phones, laptops and TVs emit what\u2019s known as \u201cblue light.\u201d This type of light wakes us up. So, while it\u2019s fine during the day, exposure to blue light before bed or during the night tells our brains to wake up.<\/p>\n<p>\u201cIt really disrupts the circadian rhythms and will interfere with the melatonin production that helps you stay asleep,\u201d Green said.<\/p>\n<h2><strong>What are some of the common causes of insomnia? How do I know if have insomnia?<\/strong><\/h2>\n<p>Insomnia is one of the most complex health issues and that\u2019s what makes it so difficult to treat, Green said.<\/p>\n<p>\u201cStress and anxiety are very big drivers of insomnia. Situational stress and personal stress \u2013 whether that&#8217;s short-term stress with an illness, or a sick family member, or a big job project coming up \u2013 certainly can impact your ability to fall asleep and the quality of sleep that you get.<\/p>\n<p>\u201cAll \u200bof us have had a bad night of sleep or two. That&#8217;s to be expected,\u201d Green said.<\/p>\n<p>If sleep problems persist over time, then a person is dealing with insomnia.<\/p>\n<p>\u200b\u201cYour circadian rhythm, the thing that drives those sleep and wake cycles, is really dependent on external and environmental cues. When those mechanisms get out of whack, that&#8217;s really when we see chronic insomnia start to snowball,\u201d Green said.<\/p>\n<h2><strong>How can I sleep better?<\/strong><\/h2>\n<p>To get a good night&#8217;s sleep, start by focusing on your sleep environment, Green said.<\/p>\n<p>Here are her basic rules of thumb for creating an environment that promotes sleep:<\/p>\n<ul>\n<li><strong>Make sure your bedroom is cool and dark.<\/strong> That lowers your body temperature at night so you can sleep better.<\/li>\n<li><strong>Save your bed for sleep and sexual activity.<\/strong> \u201cGetting into your bed at night should be the cue that tells your brain that it is time to fall asleep. This is called a sleep association, like when kids have a specific stuffed animal or blanket that they sleep with,\u201d Green said. \u201cWhen you do other things in bed like watching TV or lying awake, you lose that association and it makes it harder to fall asleep in the future.\u201d<\/li>\n<li><strong>Reduce alcohol and caffeine consumption. <\/strong>Ideally, you should avoid caffeine after 2 to 3 p.m. and avoid consuming alcoholic drinks two to three hours before bedtime.<\/li>\n<\/ul>\n<h2><strong>Is it true that some people can get by with as little as four hours of sleep a night?<\/strong><\/h2>\n<p>No. Adults need about seven hours of sleep a night, Green said.<\/p>\n<div class=\"su-callout-box col-xs-12 col-sm-6 right\" style=\"background-color:#dce4e7; color:#2e3b44;\">\n<h2>Listen to <a href=\"https:\/\/www.uchealth.org\/extraordinary\/evre-health-fitness-day-every-woman\/podcast-series\/\"><strong>evr\u0113<\/strong><\/a><a href=\"https:\/\/www.uchealth.org\/extraordinary\/evre-health-fitness-day-every-woman\/podcast-series\/\">,<\/a> the self-care podcast for women<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-thumbnail wp-image-39350\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/26144805\/Evre-logo-tiny.webp\" alt=\"evre logo\" width=\"150\" height=\"150\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/26144805\/Evre-logo-tiny.webp 600w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/26144805\/Evre-logo-tiny-300x300.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/26144805\/Evre-logo-tiny-150x150.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/26144805\/Evre-logo-tiny-200x200.webp 200w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/p>\n<ol>\n<li><strong>Sleep Well<\/strong> with Dr. Katherine Green.<\/li>\n<li><strong>Strength in Numbers<\/strong> with Dr. Carrie Landin.<\/li>\n<li><strong>Find your Calm<\/strong> with Dr. Kristin Orlowski.<\/li>\n<li><strong>Do Hard Things<\/strong> with Dr. Michelle Baron.<\/li>\n<li><strong>Debunking Health Myths<\/strong> with Dr. Lisa Wynn.<\/li>\n<li><strong>Make a U-turn<\/strong> with Dr. Margarita Sevilla.<\/li>\n<li><strong>Attitude of Gratitude<\/strong> with Rachel Slick, LCSW.<\/li>\n<li><strong>Believe and Achieve<\/strong> with Dr. Kathleen Flarity.<\/li>\n<li><strong>Love Yourself<\/strong> with Vanessa Rollins.<\/li>\n<li><strong>Hormones and Your Health<\/strong> with Dr. Laura Borgelt.<\/li>\n<li><strong>Meditation: The New Superpower<\/strong> with Dr. Meredith Shefferman.<\/li>\n<li><strong>The Best of evr\u0113<\/strong> Season One.<\/li>\n<\/ol>\n<p>Listen on <a href=\"https:\/\/open.spotify.com\/user\/mqq4hyk5m2laowqpdv2pjg2fi?si=cgfdF04jSbiiGumzgTxDSg\" target=\"_blank\" rel=\"noopener\">Spotify<\/a>, <a href=\"https:\/\/podcasts.apple.com\/\">iTunes,<\/a><a href=\"https:\/\/podcasts.google.com\/\">Google Play <\/a>or wherever you get your podcasts.<\/p>\n<\/div>\n<p>In the past, some CEOs and famous people bragged that they were \u201cType-A\u201d and didn\u2019t need much sleep.<\/p>\n<p>\u201cThat used to be a badge of honor 20 or 30 years ago,\u201d Green said.<\/p>\n<p>But, we now know that everyone needs good sleep to function well and to stay healthy.<\/p>\n<p>\u201cStudy after study has shown that in order to be our best selves, in order to function at your top performance level, the vast majority of adults really need a seven-hour night of sleep,\u201d Green said. \u201cWhat we see is that these health effects, these performance effects really start to creep in if you&#8217;re getting fewer than seven hours of sleep a night.\u201d<\/p>\n<h2><strong>Is there such a thing as getting too much sleep?<\/strong><\/h2>\n<p>Yes, it\u2019s possible for some people to sleep for too many hours.<\/p>\n<p>\u201cIf you are requiring more than eight to nine hours of sleep at night, that may be a sign of some underlying sleep problem,\u201d Green said. \u201cIf you have sleep apnea and you are never rested by the sleep that you are getting, then you can sleep for 10 or 11 hours, but you\u2019re not getting the quality of sleep that you need.\u201d<\/p>\n<h2><strong>Why is there a link between poor sleep and weight gain? How does that work? Does better sleep mean I will no longer be overweight or obese?<\/strong><\/h2>\n<p>The relationship between poor sleep and weight gain is complex, Green said.<\/p>\n<p>\u201cIt\u2019s probably not one thing that ties those two things together. What we know is that your metabolism, just like your sleep cycle and so many other things in the body, is on a 24-hour circadian rhythm. So, just like you have sleep and wakefulness hormones that fluctuate throughout the day, your metabolism does the same thing.<\/p>\n<p>\u201cWhen you have disrupted sleep, inefficient sleep, what we see is that all of those hormones that regulate your metabolism can also start to get out of whack.<\/p>\n<p>\u201cSo, what we\u2019ve seen is that when you have insufficient sleep, or if you have underlying sleep issues such as sleep apnea, we know that there\u2019s an increased resistance to weight loss efforts,\u201d Green said.<\/p>\n<figure id=\"attachment_39285\" aria-describedby=\"caption-attachment-39285\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-39285\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22073252\/Man-and-woman-hiking-tiny.webp\" alt=\"Getting help with sleep can help people lose weight. Here, an overweight man and a woman go hiking.\" width=\"640\" height=\"427\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22073252\/Man-and-woman-hiking-tiny.webp 800w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22073252\/Man-and-woman-hiking-tiny-300x200.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22073252\/Man-and-woman-hiking-tiny-768x513.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22073252\/Man-and-woman-hiking-tiny-150x100.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/04\/22073252\/Man-and-woman-hiking-tiny-200x134.webp 200w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-39285\" class=\"wp-caption-text\">Getting help with sleep problems can give people more energy to exercise and lose weight. Photo: Getty Images.<\/figcaption><\/figure>\n<p>In other words, people who are not well-rested have a tougher time losing weight. In part that may be related to feeling exhausted, having lower energy levels and being less active.<\/p>\n<p>\u201cYou are less likely to be doing something metabolically active and more likely to be sedentary and potentially snacking or eating,\u201d Green said.<\/p>\n<p>Conversely, when people sleep better, they should be able to lose weight more easily. But, it won\u2019t be automatic. Unfortunately, the pounds won\u2019t just melt off. Losing weight still requires people to cut calories and increase physical activity.<\/p>\n<h2><strong>Do men or women deal with more sleep problems?<\/strong><\/h2>\n<p>Sleep apnea is more common among men. But, insomnia is more common among women. That may be in part because women are more in tune with their sleep schedules or their loss of sleep. And, of course, new mothers commonly have to cope with dramatic sleep loss as they tend to infants.<\/p>\n<p>\u201cWomen and men definitely have different sleep issues. Sleep apnea tends to be more common in men than in women in middle age, although very interestingly, once women reach perimenopause, the incidence of sleep apnea is actually just as common as in men,\u201d<\/p>\n<h2><strong>How does high-quality sleep affect memory?<\/strong><\/h2>\n<p>\u201cThere are many processes that only happen in our body during sleep. Memory, specifically memory consolidation, is one of the biggest things that we see,\u201d Green said. \u201cThere&#8217;s this consolidation during sleep, from short-term storage to long-term storage.\u201d<\/p>\n<p>So, if you have a big test or a big work presentation, prepare well in advance, then prioritize getting enough sleep. You will remember the concepts much better after getting adequate, high-quality sleep.<\/p>\n<p>\u201cThe amount and quality of sleep that teenagers get has a direct relationship on school performance and emotion. We see that same process in adults, and there are processes that actually just don&#8217;t happen when you&#8217;re awake. They are part of your brain&#8217;s architecture when you&#8217;re sleeping,\u201d Green said.<\/p>\n<h2><strong>How does stress and uncertainty affect sleep problems and insomnia?<\/strong><\/h2>\n<p>\u201cIncreased stress and anxiety impact the likelihood that you will develop insomnia and some of these insomnia behaviors,\u201d Green said. For example, during the pandemic day-to-day worrying and struggling and isolation increased people&#8217;s stress level significantly and played a role in insomnia and sleep quality, she said.<\/p>\n<p>The pandemic has also undercut many of our routines. And, changes in routine can impact the quantity and quality of sleep.<\/p>\n<p>\u201cThe transition to working from home upset the daily routine for many people. You don&#8217;t have the morning commute or the afternoon commute to disconnect work life from home life. So, all of a sudden, you&#8217;re answering emails a little bit later into the day,\u201d Green said.<\/p>\n<p>\u201cOr, you&#8217;re not going outside to go for a morning walk because all you have to do is go down from your bedroom to your dining room to start your day. So, you&#8217;re not getting as much natural sunlight in the morning or starting your day by going to the gym and being active.<\/p>\n<p>\u201cWhen circadian rhythms are lost and when they&#8217;re not as regular, I think that is one of the biggest driving factors for a disruption of sleep,\u201d she said.<\/p>\n<h2><strong>How can I sleep better?<\/strong><\/h2>\n<p>\u200bBe intentional about your routines.<\/p>\n<p>Plan for exercise and sleep every day. Limit your work hours. Don\u2019t work around the clock. And never work from your bed or your bedroom if you can avoid it.<\/p>\n<p>\u201cBe more intentional,\u201d Green said. \u201cEstablishing a regular sleep routine is important. That has to do with not only the time before you fall asleep but also the time after you wake up. Trying to go to bed and wake up at the same time every day, it sounds really simple but it does require some intentionality. It means that sleep can&#8217;t be the last thing on your schedule that you do once everything else on your to-do list is done.\u200b\u201d<\/p>\n<h2><strong>Is good sleep related to more productivity?<\/strong><\/h2>\n<p>\u200bAbsolutely, Green said.<\/p>\n<p>\u201cReally high-performing people know that the best way to have a very productive day is to figure out how to get that seven hours of sleep at night so you\u2019ll wake up ready to hit the ground running,\u201d Green said.<\/p>\n<h2><strong>Does regular exercise help people sleep better?<\/strong><\/h2>\n<p>Yes, there\u2019s a direct correlation between regular exercise and better sleep, Green said.<\/p>\n<p>\u201cPeople who exercise regularly have significantly lower rates of insomnia,\u201d she said.<\/p>\n<h2><strong>How does alcohol affect sleep?<\/strong><\/h2>\n<p>\u201cAlcohol is nothing but bad news for sleep quality,\u201d Green said.<\/p>\n<p>\u201cDrinking alcohol before bed makes you groggy. Alcohol is pretty good at knocking us out,\u201d Green said.<\/p>\n<p>But, alcohol has a very negative impact on the quality of sleep we get.<\/p>\n<p>\u201cIt changes what we call your sleep architecture, how much light sleep or deep sleep you get,\u201d Green said.<\/p>\n<p>\u201cAlcohol is really good at knocking you out. You feel like you get a hard two or three hours of sleep. But then, what we see is that in the second half of the night, after about two or three hours, sleep is very, very fragmented and you have a lot of awake time.\u201d<\/p>\n<h2><strong>If I have insomnia should I avoid drinking alcohol?<\/strong><\/h2>\n<p>If you are prone to insomnia, avoid drinking at all or skip alcoholic beverages about three hours before bedtime.<\/p>\n<p>\u201cSo, have drinks before dinner or with dinner and skip the after-dinner drinks because it really does have a negative impact on the sleep following it,\u201d Green said.<\/p>\n<h2><strong>How does exposure to the morning sun help me sleep better at night?<\/strong><\/h2>\n<p>\u201cMorning light exposure is one of the things that really drive the wake-promoting hormones in our body. So, that&#8217;s something that can help your body be awake during the day and readier to fall asleep at night,\u201d Green said.<\/p>\n<p>If you have trouble feeling awake in the morning, try to get out for a morning walk or run, Green said.<\/p>\n<p>\u201cPart of that is also just if you&#8217;re getting natural sun, it also means you&#8217;re getting outside and you&#8217;re getting some fresh air. So, there are probably some other benefits to that as well. But UV light has been shown to be very beneficial,\u201d Green said.<\/p>\n<h2><strong>How do hormones affect sleep?<\/strong><\/h2>\n<p>There are two hormones that are the main drivers of our cycles. They are<\/p>\n<p>melatonin and adenosine.<\/p>\n<p>\u201cThey control your brain&#8217;s drowsiness, your brain&#8217;s tendency to fall asleep. Melatonin is the main driver of your ability to fall asleep and stay asleep. So, melatonin is a hormone that your body doesn&#8217;t really produce at all during the day. Your brain starts to produce melatonin a few hours before bed and it increases to peak a few hours after bedtime,\u201d Green said.<\/p>\n<p>\u201cThen melatonin production dissipates throughout those morning hours so that by morning, your melatonin levels are very low and that&#8217;s one of the things that cause you to be ready to wake up,\u201d Green said.<\/p>\n<p>\u201cAdenosine is the opposite of melatonin. It naturally rises throughout the day as you burn energy and burn calories. The more adenosine you have in your system, the drowsier you are,\u201d Green said.<\/p>\n<h2><strong>If I\u2019m having trouble sleeping, should I take melatonin?<\/strong><\/h2>\n<p>\u201cIn general, melatonin is a very safe supplement, although our data on supplements is often limited since they are not regulated in the same way that other medications. There are very few large studies on long-term side effects or risks,\u201d Green said.<\/p>\n<p>\u201cBut it&#8217;s really the same type of substance that your body is naturally producing. For some people, melatonin can really help with sleep onset.\u201d<\/p>\n<h2><strong>What is sleep apnea? I hear it\u2019s common, but many people don\u2019t know they have it.<\/strong><\/h2>\n<p>Sleep apnea occurs when a person\u2019s airway closes and they frequently stop breathing during sleep. It\u2019s normal for people to temporarily stop breathing fewer than five times each hour. People who stop breathing more frequently have sleep apnea.<\/p>\n<p>The condition is quite common and 80% of people who have sleep apnea don\u2019t realize they have it.<\/p>\n<p>A simple at-home test can detect sleep apnea. Green encourages anyone with concerns to get tested.<\/p>\n<p>\u201cIf you are doing all the right things and you don\u2019t feel refreshed by the sleep you are getting or if you are having trouble staying asleep, it\u2019s time to talk to a sleep doctor,\u201d Green said.<\/p>\n<h2><strong>What if my partner snores a lot? Could they have sleep apnea?<\/strong><\/h2>\n<p>Yes. Most people who snore have no idea that they&#8217;re snoring. And snoring can be a sign of sleep apnea. Green encourages people to talk openly with their partners and seek help if necessary.<\/p>\n<h2><strong>Do breathing exercises and relaxation techniques help with sleep problems?<\/strong><\/h2>\n<p>Yes, relaxation techniques can be very helpful.<\/p>\n<p>\u201cRelaxation techniques can help people fall back to sleep more quickly,\u201d Green said. \u201cThere&#8217;s a lot of good evidence to show that things like guided breathing, or mindfulness techniques, relaxation apps, are all very beneficial in terms of helping people fall asleep more easily and also go back to sleep more quickly if they are waking in the middle of the night.\u201d<\/p>\n<h2><strong>Are naps healthy?<\/strong><\/h2>\n<p>Short naps of between 10 and 30 minutes can be great. But, Green advises people to avoid really long naps.<\/p>\n<p>\u201cStrategic napping is something that can be very helpful in improving your productivity and focus. There have been good studies showing that people have an increase in their mental acuity after taking a short nap,\u201d Green said.<\/p>\n<p>Napping for too long can leave people feeling groggy and can disrupt healthy sleep patterns.<\/p>\n<h2><strong>How does menopause affect sleep?<\/strong><\/h2>\n<p>Hormonal changes and hot flashes can disrupt sleep. There\u2019s also a huge increase in sleep apnea among women around the time of menopause, Green said.<\/p>\n<p>\u201cWhereas middle-aged men are about four times as likely to have sleep apnea as women, after menopause, we see that that incidence is actually one-to-one,\u201d Green said. \u201cSome of the insomnia that can come along with menopause may actually be a symptom of sleep apnea.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can\u2019t sleep? You\u2019re not alone. If you have trouble going to sleep or you wake up in the middle of the night and can\u2019t get back to sleep, you\u2019re in good company. Insomnia and sleep problems are very common. But, the good news is that most people can overcome challenges, improve their sleep and feel [&hellip;]<\/p>\n","protected":false},"author":2123,"featured_media":39309,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9138,1112,2274,351,9187,9167,388,9082],"class_list":["post-39242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-ear-nose-and-throat-care","tag-ear-nose-throat-care-otolaryngology","tag-evre","tag-primary-care","tag-readysetco","tag-specialized-services","tag-stress-management","tag-uchealth-sleep-medicine-clinic"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Need help sleeping? 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