Sleep is great. At the end of a long day the best feeling is getting to sit back, relax and drift off into sleep. However, some people aren’t lucky enough to be able to fall asleep right away, at all or wake up still exhausted because sleep apnea gets in the way of a good night’s rest. To help you take strides toward a better night’s sleep here are some tips to follow:
1. The Bedroom is for Sleep
Remember, your bedroom is for sleep and that is what it should be used for. The more you use it for daily activities, the harder it will be to fall asleep. It is important to use the bedroom only for sleeping and sexual activity. This means you should avoid the following in bed:
- Watching TV
- Talking on the phone
You should also avoid lying awake thinking in bed. Do your problem solving elsewhere. And when you go to sleep, cover your clock or place it somewhere you cannot see it. Looking at the clock when you can’t fall asleep or have awakened and can’t get back to sleep will only worsen the problem.
2. Exercise Daily
Regular daily exercise may help to deepen your sleep. However, by exercising too close to bedtime, you may disturb sleep, so try to finish exercising at least 3 hours before bedtime or in the morning before you start your day.
With daily exercising you will also be burning more calories, which means you might get hungry frequently. To combat this, eat a snack! Going to bed hungry can ultimately prevent you from falling asleep, but a light snack at bedtime may help you sleep better. However, avoid having a big meal before bed—stomach and intestinal activity slow down and food is not well digested during sleep.
3. Say No to Alcohol and Tobacco
Alcohol might help some people fall asleep at the start of the night, but that sleep will become fragmented, which means you won’t feel well rested. Occasional social use of alcohol in moderate amounts is fine for most people, but regular use or large quantities of drinking may be a significant problem for sleep. Additionally, tobacco of any kind disrupts sleep, so avoid it at all costs.
Ready to take charge of your sleep patterns in order to help you wake up feeling refreshed? Follow these tips or contact Dr. Mayoor Patel at Craniofacial Pain & Dental Sleep Center of Georgia for more information.