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At-Home Sleep Remedies

March 30, 2021


If you’ve been tossing and turning at night, at-home sleep remedies could reduce or even eliminate your symptoms and help you get better quality of sleep.

According to The Centers for Disease Control and Prevention (CDC), adults aged 18-60 should get at least seven hours of sleep each night. Sleep is critical to maintaining good emotional and physical health. However, it’s estimated that about 7-19% of people in the U.S. are not getting enough sleep.

4 Tips for Better Sleep

Create the perfect sleep environment

It may seem obvious, but your sleeping environment has a significant impact on your sleep quality. One of the best at-home sleep remedies is to make your bedroom comfortable, relaxing, and free from distractions. Aim to keep the room around 60-70°F and remove any devices that emit noise or light. It may also be beneficial to purchase a high-quality mattress or more comfortable pillows and linens.


Regular exercise has many health benefits, including reduced risk of diseases, better weight control, and improved quality of sleep. The National Institute of Health (NIH) recommends exercising for 20-30 minutes during the day to help a person sleep better. However, it’s important to note that strenuous physical activity should be avoided 2-3 hours before bed, as this could have a stimulating effect.

Limit alcohol and caffeine at night

Many people believe alcohol can combat disorders like insomnia and generally help induce sleep. Although alcohol indeed has a sedative effect, it also tends to disrupt sleep patterns and may increase the likelihood of a person waking up multiple times throughout the night. Similarly, consuming caffeine in the evening can make it more difficult to fall asleep and often affects sleep quality.

Maintain a regular sleep schedule

Our bodies already have a natural sleep-wake cycle. However, when we go to sleep and wake up at different times throughout the week, we can disrupt this cycle and put ourselves at risk for more severe sleep issues. Ideally, it is best to stick to a regular bedtime and wake time, even on the weekends. Maintaining a routine is key to ensuring your sleep schedule stays on track.

When to See a Doctor

A certified sleep specialist should diagnose recurring or long-term sleep disorders. Our team of specialists is committed to understanding each patient’s specific needs and providing the very best sleep apnea treatments. Contact us today to schedule a sleep study.

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