Dr. Jen is board-certified family physician and Assistant Professor at Rowan University. She frequently appears as a health expert on The Dr. Oz Show, CBS 3 Philadelphia News, Fox News, CNN and others.
How to Get the Best Sleep Ever
Skip the alcohol!
- Yes, alcohol might make you feel sleepy and drowsy, but it actually can interrupt your sleep
- Alcohol interferes with sleep by altering sleep time, the time required to fall asleep and the sequence of sleep states.
- It can also make you have to go to the bathroom (which doesn’t help)
Put the Phone Down!
- It can be so tempting to lie in bed and check your phone, email, Facebook, texts, etc right before bed, but this could actually keep you awake because this can be very stimulating and make it difficult to go to sleep
- I recommend silencing your phone or turning it off at night. Furthermore, move it away from your bed to help you resist the temptation to check your social media account just one more time before going to sleep!
Avoid caffeine and large meals.
- Drinks that contain caffeine (such as tea, soda and coffee) might be nice to have right before bedtime but they may just keep you awake for longer than you would like!
- So, ditch these drinks for other non-caffeinated drinks at bedtime (hot cocoa anyone?)
- Large meals can also disrupt sleep so avoid these as well
Prepare for Bedtime.
- Get your body and mind ready for bed by doing relaxing activities before bedtime
- Read a book, take a bubble bath or listen to relaxing music
- All of this can help you prepare to sleep
Fix Your Bedroom.
Make sure your sleep environment is conducive to sleep!
- Use darkening shades to keep out the light.
- Keep the room cool with air conditioning or a fan
- Make sure there are no bright lights coming from your phone or other electronics because bright lights could interrupt sleep as well
Reach out to Dr. Caudle via her official website HERE.
Dr. Caudle answers your sleep questions on the next page.
What about sleep aids??
There are FDA approved medications that can help with sleep. Talk with your doctor to see if any of these medications might work for you. There are over-the-counter sleep aids available as well, but before taking these you should discuss with your doctor.
How much sleep does a pregnant woman need?
It really is different for each woman. Sleep requirements may be different due to pregnancy, so it’s best to listen to your body to make sure you get enough.
I heard coffee can make you sleepy? Is there any help for light sleepers? I wake up 12/3/ and 6 in the morning! When I’m off work I sleep better in the afternoon!
For most people, the caffeine in coffee keeps them alert. But, some people might find that coffee makes them sleepy. It depends on the person!
I’m a school teacher and I know I don’t get enough sleep. My question is: is it possible to be a narcoleptic and an insomniac?
It is possible to have times when you sleep too much and other times when you can’t sleep much at all. The best thing is to get to your doctor to discuss your symptoms and get checked out.
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