What Is Sleep Hygiene? It Is Good Sleep Habits. We Need To Pay Attention To Our Sleep Habits As They Are Important.
Personal Sleep Habits
Set Your Body Clock
Your body can get used to falling asleep at a certain time if you set yourself a fixed time to go to sleep.
Avoid Napping During The Day
If you do have to take a nap, limit it to 20 or 30 minutes.
Avoid Alcohol and Caffeine
Try not to drink alcohol or caffeine at least 4-6 hours before bed.
Exercise, But Not Before Bed
If you exercise two hours before bed, it can interfere with your ability to fall asleep. Keep exercise before bed to a minimal.
Your Sleeping Environment
Comfortable Bedding
Make sure you have comfortable bedding and the room is at a good temperature. Ventilation is also important to your sleep.
Make Sure There Is No Distracting Noise
In addition to getting rid of distracting noise, minimize the amount of light in the room.
Reserve The Bed For Three S's
Sleep, Sex and Sickness. Don't use the bed as your office. Reserve your bed for only the 3 S's.
Getting Ready For Bed
Try A Light Snack Before Bed
Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you sleep.
Use Relaxation Techniques And Don't Take Your Worries To Bed
Get Into Your Best and Most Favorite Sleeping Position
Don't toss and turn in bed. If you haven't fallen to sleep in 30 minutes, do something relaxing like some light reading.
A Word About Electronics
Using electronics right before bed is a bad idea. They tend to keep people awake due to the amount of engagement you have with them. Listening to music or even white noise can help you fall asleep.
Other Factors
The Goal Is To Rediscover How To Sleep NaturallyThere are several other physical factors that can cause your sleep to be disturbed or upset. These include sleep apnea, arthritis, reflux with heartburn, menstruation, headaches and hot flashes. In some instances, medications can cause sleeplessness. Psychological problems or issues such as depression, anxiety or stress can cause you to have trouble sleeping.
You need
Diet and Exercise
Most doctors agree that you need to exercise at least 3 times per week and it is one of the best ways to combat insomnia. Exercise can improve both sleep onset and sleep quality by reducing stress and releasing sleep inducing hormones. It can even help change body temperature so which means an idea time to exercise is 4 to 5 hours before bed. When you body drops in temperature, it creates the ideal conditions to fall asleep and stay asleep. Don’t exercise vigorously within 3 hours of bedtime as the elevated body temperature may keep you energized when trying to fall asleep.
Relying on the CPAP or the Oral Appliance to treat your sleep apnea is fine but you also need to consider some lifestyle changes as well. Many times simple adjustments in our daily habits can have a big effect on our sleep apnea. Here are some things you can do:
- It is best to avoid alcohol and medicines that make you sleepy. The reason for this is that it makes it harder for your throat to stay open while you sleep.
- Lose weight if you’re overweight or obese. Even a little weight loss can improve your symptoms. Those who have thick necks are more prone to sleep apnea than those who don’t.
- Sleep on your side instead of your back to help keep your throat open. You can sleep with special pillows or shirts that prevent you from sleeping on your back.
- Keep your nasal passages open at night with nasal sprays or allergy medicines, if needed. Talk with your doctor about whether these treatments might help you. Some even use the breathe right strips to assist in opening the nasal airways in order to get more airflow.
- If you smoke, quit. Talk with your doctor about programs and products that can help you quit smoking. Smoking can adversely effect your sleep apnea where you are not getting the airflow you need.
Again, simple changes can have a big effect.
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