5 Tips for Better Sleep

Restful sleep is vital to brain health and overall well-being. Poor quality sleep can trigger migraines, increase the frequency of seizures, aggravate chronic pain, and slow a patient’s recovery from stroke. Whether you’re living with migraines, managing epilepsy, or dealing with chronic pain, getting enough restorative sleep is beneficial. 

Our experts here at Premier Neurology Group have put together 5 practical tips to help you overhaul your sleep so you get restful slumber.

1. Stick to a sleep schedule

Your habits before bedtime can have a major impact on how well you sleep. Even a few simple adjustments can make a big difference in the quality and quantity of your sleep. Keeping a consistent sleep schedule can help you sleep better. 

Set a bedtime that allows you to get at least 7 hours of sleep and stick to it. Going to bed at the same time each day helps to maintain a consistent sleep pattern. Regulating your sleep-wake cycle results in deeper, more restorative sleep.

2. Reduce evening light exposure

Exposure to blue light from smartphones and other electronic devices within two hours before you hit the sack can wreak havoc on your sleep. It can trick your brain into thinking it’s daytime, disrupting key hormones such as melatonin, which play a vital role in sleep. Turn off TVs and bright lights two hours before bed, and use a mobile app or special glasses to block blue light from cellphones and laptops. This helps your brain relax and prepare for a good night’s sleep.

3. Avoid late-night eating

Eating before bed may have a negative impact on sleep quality. When you consume a meal or snack, your body uses energy and resources to break food into nutrients your body can digest. This process can take several hours depending on the meal. For example, dietary fat takes about four hours to digest. 

When you eat before bed, it may lead to wakefulness, so it’s best to have your last meal 3-4 hours before bedtime. It’s especially important to avoid caffeine or any foods that could cause heartburn.

3. Develop a relaxing bedtime routine

It’s difficult to fall asleep and remain asleep when your mind is occupied. That’s why it’s a good idea to create a relaxing bedtime routine that you can implement each night before bed. 

Ideas include:

Doing any of these things to calm your brain before trying to fall asleep can help you sleep better.

5. Rule out a sleep disorder

Sleep disorders come in many forms, and they’re very common. In fact, sleep disorders affect 50-70 million adults in the United States. 

Board-certified neurologist and headache specialist Dr. Ravinder Singh uses his extensive experience diagnosing and treating sleep disorders to help patients get the rest they need. If you’re struggling to get a good night’s sleep, Dr. Singh can get to the root of your problem and recommend an effective treatment plan to restore your sleep. 

Five of the most common sleep disorders are:

Dr. Singh recognizes the symptoms of these and other sleep disorders. Your treatment is individualized and tailored to meet your unique needs.

We’re committed to treating the root of your sleep issues so that you can experience restorative, quality sleep that enables you to feel and function at your best. To have your sleep problems evaluated, call our office in Beverly Hills, California, to schedule your appointment with Dr. Singh, or use our convenient online booking form.

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