How to create and keep healthy sleep habits

There are a number of issues that can impact your sleep health, like lifestyle, depression, or medical issues. Some may struggle with sleep-related conditions including sleep disordered breathing, or sleep apnea which is typically more common among men. Adequate sleep is integral to holistic wellbeing.  Are you getting enough restful sleep?

Establish healthy sleep habits and be consistent! Use these tips to create your sleep routine:

If you want to get a good night’s rest, set up an environment that is conducive to that. Create a sanctuary that is cozy, comfortable, and relaxing. Keep the temperature moderate, not too warm or too cool, and dim the lights. When your surroundings are tidy and organized, it is more calming for the mind, which could also help you sleep. Find a source for white noise, like a fan or sound machine.  This can cover up distracting sounds that could interrupt your sleep.

Your bedroom should only be for sleep, not for watching television or working. Also, pets can disrupt sleep, so keep them in another room when and if possible. When you enter your room, it should be to unwind, relax, and rest.

Try to go to bed and wake up at the same time each day. A consistent sleep routine helps your body regulate its circadian rhythm, which helps foster good rest. Allow yourself a specific amount of time before bed to get ready, change, and prepare, and then hit the hay! Make a habit of turning off all electronic devices an hour or two before bedtime.

Naps in the afternoon may interfere with good sleep health, and how you sleep at night. If you must nap, set an alarm, and keep it at an hour long to prevent difficulty falling asleep later-on.

Avoid stimulants prior to bed and stop caffeine late in the day to prevent it from keeping you awake. Some medications, alcohol, and even foods can impact how you sleep, so imbibe accordingly. Digestion can be stimulating and interfere with sleep so try to avoid eating right before bed.

Speaking of stimulants, working out before bed may be a mistake if you hope to nod off to sleep soon. Physical exercise raises the body’s temperature and may invigorate you. Work out earlier in the day to prevent it from causing sleep problems.

Find your own activity that soothes and relaxes you before bed. For some, it may be a bit of reading or some yoga. Others may choose to meditate or listen to their favorite music.  Find something that calms and centers you, making it easier to drift off to sleep.

 

Do you struggle with getting a good night’s rest? The American Academy of Sleep Medicine recommends that adults get at least seven hours of sleep per night. Don’t let sleep apnea or other medical conditions compromise your rest.  See us at the Breathing and Sleep Center to learn more.