Are you among the millions of people who struggle to get an adequate amount of high-quality sleep each night? There are many possible explanations for your problem, from sleep disorders to stress to noise pollution and beyond. Regardless of what is causing your struggles, though, you should do what you can to improve the quality of your sleep. Here are some practical tips that may help:
Invest in the Right Bedding and Mattress
Most mattresses should be replaced every 5 – 10 years. Of course, even if it has not been that long since you replaced yours, it might still be a good idea to go shopping, particularly if your current mattress is uncomfortable or made of low-quality materials. Choose one that has a comfortable level of firmness and support.
You might also need to upgrade your bedding. Many people find that cotton sheets are very comfortable to sleep in.
Block Out Light and Noise
Most people enjoy the highest-quality sleep when they are in a dark, quiet room. If you live in a city, you might need to purchase blackout curtains to block out headlights and streetlamps that stream into your bedroom. Some curtains are thick enough that they also cancel out a degree of noise pollution as well.
You should also be aware of sources of noise and light inside your bedroom. For example, you might have electronic devices that emit light. Consider unplugging them before you try to sleep.
Set Your Thermostat a Little Lower
Research suggests that the optimal sleeping temperature for humans is somewhere between 60 and 67 degrees Fahrenheit. That is because when you fall asleep, your body temperature drops a little. Sleeping in a cooler environment can make that transition a bit easier.
Set a Sleep Schedule
You may find it easier to sleep if your body is acclimated to a specific schedule. For example, if you tend to start getting sleepy around 10 P.M., listen to your body instead of forcing yourself to stay awake. It may also be beneficial to set an alarm for the same time each morning, even on weekends.
Relax Before Bed
Try to reserve about 30 – 60 minutes before bedtime for relaxation. During this period, you might read a book, take a relaxing bath, or have a calming cup of chamomile tea. Taking time to unwind can do much to prepare your mind and body for sleep. Just remember that you should not be using electronic devices during this time — they emit blue light, which can interfere with the quality of your sleep.
High-quality sleep is not always easy to achieve. Hopefully, the above tips will help you establish a routine that enables you to get the rejuvenating shuteye that you need.
Meet the Practice
For more than a decade, Dr. Kenneth Mogell has been working to help patients find freedom from poor-quality sleep. He specializes in providing oral appliance therapy to treat obstructive sleep apnea. If you believe that you may have a sleep disorder, he and our team are ready to evaluate the situation and recommend your next steps. To learn more about us and how we may be able to serve you, contact us via our website or call our Boca Raton office at 561-353-5252.