Did you find any useful tips in the first blog post in this series? It talked about how using the right bedding, blocking out light and noise, and other practical steps could improve the quality of your sleep. Are you curious to learn if there is anything else you can do to get an adequate amount of shuteye each night? This blog post provides five additional tips.
A brief afternoon nap can do much to energize you and give you a second wind to help you get through the rest of your day. However, you want to be careful about how long you nap. Staying asleep for more than 20 minutes could allow you to get into the deeper phases of sleep, so you might feel groggy when you wake up. Plus, longer naps could make it difficult to drift off to sleep at night.
Set Aside Your Devices an Hour Before Bed
It might be tempting to play games or scroll through social media as you are unwinding before bed. However, caution is in order. Tablets, phones, and computers emit blue light, which can suppress your body’s production of melatonin (a sleep hormone). Try to stop using your devices about an hour before you plan to go to sleep. You might try reading a paper book or having a friendly chat with your spouse before bed instead of using your electronic gadgets.
Try to Get 30 Minutes of Natural Light Exposure
Sunlight helps to regulate your body’s circadian rhythm, so spending a bit of time either outdoors or next to a window may help you to enjoy higher-quality sleep at night. If you work in a windowless environment or other factors limit your exposure to natural light, you might try using a full-spectrum light box in your home instead.
Stay Physically Active
Getting at least 20 minutes of physical activity each day can initiate changes in energy use and temperature in your body that promote high-quality sleep. Just be sure not to engage in any vigorous exercise during the last few hours before bed; it could disrupt your ability to relax and fall asleep.
Cut Back on Coffee
Do you find yourself reaching for an afternoon pick-me-up every day? Coffee can energize you, but it should not be consumed after 2 P.M. Caffeine could interfere with your ability to drift off to sleep at night.
Are you on a quest to get better sleep? Try the tips in this article!
Meet the Practice
Under the leadership of Dr. Kenneth Mogell, Florida Dental Sleep Disorders helps patients find freedom from obstructive sleep apnea via oral appliance therapy. Dr. Mogell has advanced training and more than 10 years of experience. If you are struggling to feel well-rested despite doing your best to establish a good sleep routine, our team may be able to help you. Contact us via our website, or call our Melbourne office at 844-686-0696.