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Tips for Getting a Good Night’s Sleep

a woman holding a sea shell by the sea shore

Many people underestimate the benefits of a good night’s sleep. The truth is, sleep is proven to be a vital part of a long and healthy life. While you sleep, your brain and body is busy healing and repairing itself from the stresses of the day, and without it you will be at a higher risk of ailments such as heart disease, high blood pressure and stroke. On the other hand, getting a decent, regular amount of sleep each night can improve your brain functions, help you lose weight and even contribute towards a longer lifespan.

What can stop me from sleeping?

Your sleep can be affected by many different factors, including psychological reasons, physical health concerns and your environmental surroundings. 


Stress, anxiety and depression can all have a negative effect on your sleep. Worrying about your day can make your brain too busy to unwind, keeping you awake and preventing your body from relaxing.

Sinus problems

If you are experiencing health problems with your ears, nose, or throat, this can stop you from sleeping. Feeling blocked up is a key cause of snoring, but it also prevents your body from sleeping, particularly if you are experiencing sensations that are limiting your ability to breathe.

Pain and medications

Have you ever broken a limb? If so, you’ll know how hard it can be to switch off and get to sleep whilst any part of your body is in pain. Even if you are on medications for an injury or illness, some side effects can include insomnia.


Eating a meal too soon before going to bed can affect your ability to sleep. In these cases, even if you do manage to fall asleep, your body will not be able to achieve a quality sleep state, and you may wake up feeling tired and unrested.

Peace and quiet

Finally, you might find it difficult to sleep if you’re not in the right environment. Can you make your bedroom as dark as possible? Is your mattress comfortable? Are you constantly getting bombarded by outside sounds, either of people or traffic? All these environmental factors can affect your sleep.

How can I improve my sleep?

Once you have identified the problem you are having, the next step is to fix it. There are a number of ways you can improve your sleep, but it’s important to find the method that works for you.

Improve your environment

Improving your sleep environment should be your first step towards deeper, more untroubled sleep. Try to identify any harmful factors and eliminate them. For example, if streetlights from outside are consistently keeping you awake, consider getting a blackout curtain. It’s also a great idea to banish electronic devices from your bedside, as the blue light they give off disrupts your circadian rhythms. Failing this, installing a blue light filter will help improve your bedtime environment and send you off to dreamland.

A regular schedule

Keeping a regular schedule will help your body learn when to go to sleep. Make sure to eat dinner at least two hours before going to bed every day and try to aim for the same time each night. Your body is a creature of habit, and giving it regular information about when to sleep will make it so much easier.

Caffeine and exercise

If you’re a three-a-day coffee drinker and exercise-hater, it might be time to give your lifestyle a shake-up! Constant caffeine intake can be really bad for your sleep, so reducing your cups of coffee will help enormously. Similarly, doing more exercise can help tire yourself out and let your body know it needs to rest and recuperate.

Seek professional advice

If your sleep problems are pain or medication-related, or if you’re experiencing anxiety and nothing seems to help, it is worth seeking professional advice. A specialist doctor or ENT may be able to diagnose exactly what the problem is, and potentially prescribe medication to help with your sleep issues

What next?

It’s time to get started and take action to make sure you get a good night’s sleep. Identify your problem areas, and use the tips in this article to help solve whatever issue is plaguing your sleep. If you are experiencing issues with your ears, nose or throat, that are preventing you from sleeping, it’s important to find out more from an ENT specialist. Call today at 772-888-1880 to learn more and speak to Independence Ear, Nose, & Throat.