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5 Simple Tips To Improve Your Sleep

March 23, 2022
3-5
 min
Woman falls asleep on bed while looking at laptop computer.

Tired of feeling tired? Here are some simple tips to help you get to sleep.

Woman falls asleep while pouring coffee.

Restless nights and weary mornings can become more frequent as we get older and our sleep patterns change. In women, it often begins around the time of menopause, when hot flashes and other symptoms awaken them.

Senior woman laying awake in bed.

Later in life, there tends to be a decrease in the number of hours slept. There are changes in the way the body regulates circadian rhythms. This internal clock helps your body respond to changes in light and dark. When it varies with age, it can be harder to fall asleep and stay asleep through the night.

Tired man rubbing eyes while working on computer.

Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our susceptibility for obesity, heart disease, and type 2 diabetes.


If you've been having trouble falling asleep or staying asleep, try implementing some of these tips into your daily routine.

Here are some ways to help improve your sleep


1. Reserve bed for sleep and sex

Are you using your bed as an office for answering phone calls and responding to emails or watching late-night TV?  STOP!! The bed needs to be for sleeping only, not for wakefulness. Reserve your bed for sleep and sex.

Two people laying in bed with feet poking out of the blankets.


2. Exercise

Going for a daily walk isn’t just for weight loss. Exercise boosts the effect of natural sleep hormones like melatonin. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help the natural circadian rhythm.

Senior couple going walking outside.

3. Keep it cozy

The vibes of your abode can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally, you want a quiet, dark, cool environment. All these things promote sleep onset.

Comfortable bedroom with dim lighting.

4. Start a sleep ritual

Sleep routines are activities before bed each night. These routines can improve the quality and length of sleep like taking a bath or shower, then slipping into pyjamas, and brushing teeth. Rituals help signal the body and mind that it's coming to be time for sleep. Try taking a bath or listening to calming music to unwind before bed.

Woman relaxing in bathtub.

5. Avoid alcohol and caffeine
Did you know that alcohol is a stimulant?  Yes, it makes you a little sleepy, but it does disrupt sleep during the night. Avoid chocolate before bed. Chocolate contains caffeine, which is too a stimulant. Also stay away from anything acidic (such as citrus fruits and juices) or spicy, which can give you heartburn.

Table with coffee beans and glasses of poured alcohol.

If you've tried lifestyle changes and they aren't working, your doctor may prescribe hypnotic sleep medications. These drugs can help you fall asleep faster and stay asleep longer, but they also can have side effects.

If you have a question, connect with a Pillway Pharmacist by using the Pillway app, texting or calling. They’re always there to help you in real-time.

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