The quality of sleep you get on a regular basis has a huge impact on your overall health, mood, energy levels and other important factors. If you’re struggling to sleep well or have a sleep disorder like insomnia or sleep apnea, getting a good night’s rest might not be as simple as it sounds. Make these small life changes to start experiencing better, deeper sleep.
1. Power Off
Electronic devices are the most common distractions when it comes to getting quality sleep. Distractions such as your phone, television or computer may be the reason your sleep schedule is off. The blue light coming from the screen blocks melatonin, keeping your mind physically engaged and prohibits your body from naturally getting sleepy. To get a better night of rest, turn off any device or electronics at least an hour before your bedtime.
2. Develop a Schedule
A crucial part of sleeping well is to go to bed around the same time every night and wake up around the same time each morning. Developing a schedule will help you form healthier habits and consistently guarantee the appropriate number of hours you need. Having a solid routine will ensure that your body and brain will have enough time to restore themselves.
3. Limit Caffeine and Alcohol Intake
If you plan on drinking caffeinated beverages, consider consuming it early in the day. Not only does caffeine keep your mind awake for longer, but too many liquids before bedtime can throw off your urine cycle causing mid-night disruptions. Caffeine will remain in your system for approximately 5 hours, so when looking for a beverage at night, make it a habit to stick to water.
Working out and staying healthy is one of the best ways to reduce insomnia and sleep apnea. Physical activity helps reduce stress and anxiety which can often be the cause of restless sleeping. Because sleep apnea, a sleep disorder that causes episodes of paused breathing, is commonly caused by obesity, exercising will help with weight loss which can decrease the severity of your symptoms. If you have sleep apnea and are looking for a CPAP machine to provide you with a better night’s rest, check out our online catalog.
5. Skip the Heavy or Spicy Meals
Large, heavy foods are proven to disrupt many individuals’ sleep schedules. This is because heavy meals often activate digestion, preventing your body from total rest and relaxation as well as leading to more late-night bathroom trips. If you’re planning a heavy meal, finish it at least 4 hours before you go to sleep. Spicy foods can also lead to heartburn, which makes getting to sleep and staying asleep more difficult.
If you’ve tried the tips we mentioned and are still having a hard time with your sleep schedule, it may be a good idea to try sleep testing to figure out the cause. Through sleep testing, we can provide you with a proper treatment plan and get you on track towards better rest. If you have any questions, don’t hesitate to contact us!