Springtime Tips for Better Sleep Through the Night

Yawn. Are you feeling sleepy? It doesn’t matter if winter is over, the sun is shining more and the air is warmer – if you’re not getting enough sleep, your body will feel it.

You can improve the quality of your sleep and recharge this spring.

Just try some of these quick tips:

Establish and maintain a bedtime ritual

Your body physically needs to relax before it can fall asleep. To help, create a calming bedtime ritual like reading or stretching. Even meditation is getting to be a more prominent bedtime activity, which also can help prevent you from getting sick too. that will slowly relax your body and mind.

Another tip is to literally relax each area of your body as you lay in bed. Start at the top down. Imagine the muscles in your neck relaxing. Then move on to your arms, etc.

Visualize images, not words

Thoughts are inevitable as you try to fall asleep. Thoughts based on images, however, can help lull you to sleep. Envision something calming in your mind (whatever works for you) rather than focusing on to-do lists or things you wish you had said in an earlier conversation.

Focus your mind solely on images.

Cut back on naps

One thing that could be keeping you from falling asleep is napping too often (or for too long.)

According to the Mayo Clinic, you should limit yourself to 10 to 30 minute naps and keep it no later than the midafternoon.

Keep your bedroom’s temperature cool

The National Sleep Foundation says that the optimal temperature for sleep is between 60 and 67 degrees. Anything warmer (or colder) could keep you awake.

Set your bedroom’s thermostat to a comfortable temperature in this range – the coolness will help your body relax and stay asleep.

Exercise every day

Even if it’s only a short walk around the block, or using hand weights as you watch television, make sure you’re getting some form of physical activity each day.

Exercise helps tire your body so that when it comes time to sleep, you fall asleep faster.

Limit technology use an hour before bedtime

According to the National Sleep Foundation, “using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain.” So stay away from electronic devices within an hour of bedtime.

If you must use your phone, use the app Flux,which allows you to adjust the light emitting from your computer or smartphone so that it doesn’t disturb your body’s internal clock.


Don’t suffer from poor sleep – it may affect your health. Recharge this spring with improvements to your sleep habits and schedule and your physical (and mental) well-being may improve. But if a lack of quality sleep affect your health, visit your nearest GoHealth Urgent Care location. We regularly treat common ailments like the flu, colds, strep throat and more. Stop by today.