Do you have trouble sleeping? Here are some key strategies to help you get better sleep!
Stay away from caffeine, alcohol, nicotine or anything that stimulates you that interfere with sleep.
Turn your bedroom into a sleep-friendly area: quiet, dark, cool and get a comfortable mattress and pillows (How old is your mattress anyway?)
Develop a soothing pre-sleep routine such as a bath or light reading about an hour or so before bed.
Don’t be a nighttime clock watcher, as it can actually increase stress and make it harder to fall asleep. If you’re are frustrated after trying to fall asleep after 20 minutes, go do something relaxing until you are ready to sleep.
Use light to your advantage by exposing yourself to natural light in the morning and during the day; this maintains your internal clock on a healthy sleep-wake cycle.
Set your internal clock by going to bed and waking up at the same time each day to ensure a higher quality of sleep.
Nap early or not at all. If you want to nap, plan on keeping it short and before 5pm.
Finish dinner several hours before going to bed and avoid foods that could cause indigestion or heartburn.
Don’t drink a lot before bed so you won’t be awakened by the need for going to bathroom or feeling thirsty.
Exercising early can actually promote restful sleep that evening. Keep your workout at least 3 hours before you go to bed so your body has a chance to wind down.
If you snore, have high blood pressure, have diabetes, or a combination of any of these things – Ask your Doctor about checking you for Sleep Apnea which is a condition where you actually stop breathing for multiple times during the night. This can help cause high blood pressure and early heart attacks, stroke and even diabetes.
At our office we have a home tester for snoring and sleep apnea and we can help determine if you need to see the Doctor. We also make appliances for patients that are snoring or have sleep apnea.- check out drmcgarry.com