Improve your Sleep Routine

Breathing and Sleep Center of Colorado Springs

In today’s fast-paced world, a good night’s sleep is more crucial than ever for overall well-being. Unfortunately, sleep-related issues including difficulty falling and staying asleep are common. The good news is, with commitment and some lifestyle changes, it is possible to improve your sleep routine so that you can enjoy restful sleep.

If you are struggling with sleep-disordered breathing or think you may have sleep apnea, the sleep doctors at Breathing and Sleep Center can help. In this article, we’ll offer a few tips for changing and improving your sleep routine.

The sleep doctors at Breathing and Sleep Center in Colorado Springs have created a list of 9 tips to help you improve your sleep routine:

Establish a Consistent Sleep Schedule

Sticking to a fixed bedtime/wake-up time will balance your body’s internal clock. This consistency will reinforce your body’s sleep-wake cycle, which can help you get the sleep you need.

Engage in Physical Activity

Research has shown that physical activity can contribute to more restful sleep. Your goal should be to get 30+ minutes of exercise most days of the week. However, make sure to finish your workout several hours before bedtime so that your body has time to wind down.

Learn Stress Management

Stress causes the body to produce cortisol, which can impact your sleep quality. Learn stress management techniques such as progressive muscle relaxation, mindfulness, or yoga. An effective stress management routine can improve sleep over time.

Optimize Your Sleep Environment

Keep your sleep space cool, dark, and quiet. Consider investing in a comfortable mattress and pillows to promote restful sleep. Consider adding a white noise machine and blackout curtains.

Create a Relaxing Bedtime Routine

Develop a calming pre-sleep routine such as reading a book, practicing meditation/relaxation techniques, or taking a warm bath with essential oils. These actions signal your body that it’s time to settle in.

Be Mindful of Your Diet

Pay attention to what you are eating/drinking, especially in the evenings. You should avoid stimulants such as caffeine and nicotine, which can disrupt sleep. Additionally, avoid heavy meals prior to bedtime, as they can cause discomfort and indigestion.

Limit Naps

While short naps can be rejuvenating, taking long or irregular naps during the day can impact your nighttime sleep. If you must nap, limit it to less than 30 minutes and try to take it earlier in the day instead of late afternoon.

Limit Screen Time Before Bedtime

Research shows that blue light emitted by screens can impact the production of the sleep hormone melatonin. Try turning off electronics at least one hour prior to bedtime. Consider reading a physical book instead of a screen.

Be Mindful of Your Sleep Position

The position that you sleep in can have an impact on the quality of your sleep. Find a position that is comfortable and supports the natural curve of your spine. Try to experiment with various pillows and mattress firmness to learn what works best for you.

Let Breathing and Sleep Center Help You Get a Good Night’s Sleep

It’s important to note that improving your sleep routine is a gradual process- it’s not going to happen overnight. You must stay committed and consistent in your efforts. By incorporating these tips into your daily life, you create an environment conducive to restful sleep and will reap the benefits of a well-rested mind and body. After all, small changes can make a big difference.

If your sleep problems persist, schedule a consultation with the sleep doctors at Breathing and Sleep Center. We can identify and treat sleep apnea and other sleep-disordered breathing issues.


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