Medically proven tips that will help you get a better night's sleep

ABC News Chief Medical Correspondent Dr. Jennifer Ashton gives her tips for getting a better night sleep.
4:28 | 05/18/20

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Transcript for Medically proven tips that will help you get a better night's sleep
I have. A lot of tips to help you guys with your sleep some of these are environmental some of them are behavioral and some of them in some cases could even be medical but let's start with the environment. In general your sleeping environments should be three things it's cold should be dark and it should be quiet. So quiet let's start with that white noise machines can be helpful for people. Noise canceling earphones earplugs are headphones can be helped for for helpful for some people. Darkness super important we just reported on a recent study that showed that even light outside your bedroom hall light night light. Street lights outside your room. Can affect the quality of your sleeping can actually suppress your brain's production of melatonin is asleep hormone. So get those who. Complete blackout drapes lower the shades closed the drapes turn the lights off. And that includes any computer screens. Or I think the worst offender televisions. Don't fall asleep with the TV on you might think your sleep. But your brain is registering that light and it's actually stimulating brain and helping to prevent. Good qualities sleep so that's the darkness. Temperature. I am a fanatic has to be 66 degrees. All year round and I have been known to turn on the air conditioner in mean winter months. To get it to that temperature so that's really important if you get cold you wanna sleep under her hair like I do. That's great a lot of people sweat a lot let me sleep. And they Wear a lot of heavy clothing and when they get. A weekend during the middle of the night which disturbs her sleep they're not aware that that's really coming from temperature in the room that their sleeping and snow. Cold dark and quiet first order against us. If you're having difficulty getting enough sleep behavior. Is key we call this sleep hygiene. So this really means committing to. And following a pretty disciplined schedule. Around the times that you want to go to sleep and you want to wake up so. A lot of times when I'll suggest to people is. Unplugged an hour before you want to go to bed so that means. Turn off the TV step away from the desktop a laptop the screen your phone. Dark in the room because. Our body is very sensitive to light cues on that goes back to Larsen Canadian written day is. So dim the lights a little bit that starts to send messages to our brain that it's night time and we're getting ready to shut it down. And then you know some common sense things absolutely can help warm that warm shower. Some count them out he meditation or deep breathing and meeting. But when you getting into your bed your brain should say I'm here to sleep. The other thing I really wanna add is that getting regular exercise. Absolutely we'll help you get sleep. A lot of times people don't connect the dots on that and they see it live trouble falling asleep I guarantee you if you exercised her. Thirty to sixty minutes today you'll be tired by the time Evans. So exercise really really important and so is meditation. So many people say they just can't shut their brains off when they get into bed. That's what meditation. Is for. So meditation anytime during the day I promise you we'll help you fall asleep and get better sleep that night. The other thing about behavior that cannot be emphasized enough. Caffeine and alcohol are huge sleep disrupt yours. Huge so if you wanna do your own experiment dual meet without alcohol you will notice that you're sleeping pattern. Both can disrupt Rem sleep and certainly if you to get up. More than once during the nineties the bathroom that is a deep sleep to structure as well. As a gynecologist and women's health specialist I see a lot of women with our model sleep disruption. That could be anything from their period pregnancy. Perry Mann a pause or man a pause hot flashes. Hormones aren't a big factor and sleeps so if you're finding that there's some kind of hormonal component to your sleep patterns. Definitely talk to your gynecologist or health care provider about Pakistan or maybe some things that we can detail.

This transcript has been automatically generated and may not be 100% accurate.

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