Getting good quality sleep can be hard enough when you don’t have a condition like sleep apnea, let alone when you do! Naturally, treating your sleep disorder goes a long way towards helping you get some more z’s, but there’s another “secret” component that can give you a smoother trip to dreamland: sleep hygiene. Keep reading to learn all about it!
What is Sleep Hygiene, and How Does it Impact Me?
When you see the word “hygiene,” you probably think of things that have to do with keeping yourself clean, like brushing your teeth or taking regular showers. In this case, though, “hygiene” really just refers to a set of “best practices.” Lifestyle habits and consistent routines can help your body and mind feel ready for bed every night, which ultimately means less tossing and turning and more REM.
Tips for An Effective Sleep Routine
Forming regular routines isn’t easy for everyone. The goal is to get yourself feeling relaxed and drowsy, so if your sleep routine stops being effective after a couple of months, it’s okay to switch a few things up – just keep in mind that it will also take time for your habits to start affecting your rest! These tips can help you build an effective pre-bed ritual:
- Try to wake up at about the same time every day – the human body loves consistency
- Similarly, try to go to bed at the same time every night
- Avoid taking naps past 2:00 pm
- Take 30 to 45 minutes to “wind down” before bed (this includes making sure you brush your teeth!)
- Dim your lights and put the electronics down!
Daytime Habits That Promote Good Sleep Quality
What you do during the day is just as important for your sleep quality as what you do at night! Here are some lifestyle choices that promote good sleep quality:
- Getting plenty of sunlight
- Regular exercise
- Avoiding alcohol and tobacco products
- Stop drinking coffee by 2:00 pm
Comfortable + Cozy = Ready for Bed
Finally, think about your sleep environment. Is your mattress old and stiff? Does too much light come in through the windows? Does your room smell funky? If you’re uncomfortable and decidedly not cozy, it’s going to be a lot harder to wind down and relax. Consider getting blackout curtains, a weighted blanket, fan, white noise machine – pretty much anything that will make your sleep environment a place that you’ll actually want to rest in!
Sleep hygiene isn’t everything – the best thing you can do to improve your sleep quality is still getting treatment for your sleep apnea and other conditions. But these habits and comforts can certainly be the “cherry on top” of your nightly experience. Try putting them into practice, and let your sleep dentist in Lawton know if you need more tips!
About the Author
Dr. David J. Drummond is a well-rounded dentist and an expert at treating sleep apnea. If your condition consistently keeps you awake at night, Dr. Drummond would be happy to meet with you for a consultation to discuss getting a sleep test and finding the best treatment solution for you. To contact his office, call 580-355-0344.