Waushara County Health News

Better sleep for better health

Sleep is important for everyone’s physical, emotional and mental health. Many factors negatively affect sleep including stress, emotions, caffeine, and room environment. You can create new healthy sleep habits to improve your quality of sleep.  

Here are some of the top tips for better sleep:

•Make sleep a priority – keep a consistent sleep and wake schedule.

•Maintain a relaxing sleep routine – create a routine that relaxes you.

•Create a sleep sanctuary – create a room that is dark, quiet, comfortable and cool.

•Evaluate your sleep system – mattresses and pillows should be in a good condition to provide comfort and support.

•Keep work material out – keep stressors, such as work, out of the bedroom.

•Banish technology – lighting from phones, computers, televisions, etc. can trigger your brain to think that it is time to be awake.

•Exercise early – exercise can improve quality of sleep, but finishing exercising at least 2 hours before bedtime.

•Assess your space – have a mattress size that allows you enough space to roll around freely at night.


•Replace caffeine with water after lunch – drinking caffeine too late in the day can keep you awake at night.

•Drink alcohol earlier in the day – if you consume alcohol, do so earlier in the evening so that your body has time to digest the alcohol before bed.

•Take 20- to 30- minute naps – short naps can increase your alertness without disrupting your sleep at night.

•Eat light in the evening – stop eating 2 to 3 hours before bedtime.

•Keep a worry journal – journal about the things that cause you stress and anxiety so that you do not have to think about them when you go to sleep.

•Set a snooze button quota – only hit the snooze once per day.

•Buy an alarm clock – use an alarm clock instead of phone as an alarm so you can keep the cell phone out of the bedroom.

If you have persistent sleep problems, you may want to consider contacting your medical provider to discuss possible sleep disorders or other health conditions that may be affecting your sleep.