Having a healthy night's sleep is important for your physical and mental health, and for reducing your sleep apnea symptoms. It can also increase your productivity and overall quality of life.
The term sleep hygiene describes different healthy habits and practices that are necessary to have good nighttime sleep quality and full daytime alertness.
By focusing on your sleep hygiene, you can improve your CPAP therapy and reduce sleep apnea symptoms like snoring and exhaustion. There are many ways you can work on good sleep hygiene.
If you struggle with sleep, you're not alone. Apply these tips to get the sleep you deserve.
If caffeine, tobacco, or alcohol are consumed too close before bedtime, even in small doses, they can make your sleep lighter and increase your number of washroom visits during the night.
If you catch yourself watching the clock, turn it around. If your pets keep you up, keep them in another room. If your phone vibrates, turn it off.
Leave the day's stress out the door to your bedroom. A warm bath 2 hours before bedtime may help you relax before bed.
Certain over-the-counter sleep aids may help you sleep better, but as with all medications, consult your physician or nurse practitioner about your options.
Wear loose-fitting nightclothes and ensure your pillow and mattress are as comfortable as possible.
From phones to e-readers and tablets, limit technology use prior to bedtime, especially the hour before.
Avoid turning your bedroom into an office or activity room. Keep your bedroom for sleep, intimacy and relaxation.
The right atmosphere can help you fall asleep. Try earplugs, eye shades or a white noise machine to help reduce background noises.
Regular sleep patterns are important. Ensure you get up and go to bed at roughly the same time every day, including on weekends.
Go to bed when you feel sleep, and be patient with yourself. If lying in bed awake makes you restless, leave the bedroom and go do something relaxing until you feel sleepy — then go back to bed and try again.
If you wake up during the night, try cutting back on your daytime naps. If you do nap, limit it to no more than 30 minutes.
Daily activity improves your nighttime sleep. Try to avoid vigorous exercise less than 3 hours before bed.
Healthy eating is important for sleep. Having a light snack or warm milk in the evening may also help you fall asleep at night.
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We follow the most current studies & procedures, and will educate you throughout your sleep health journey
Our knowledgeable staff listens to your comfort and therapy needs and focuses on meeting them
We listen and observe to personalize your CPAP therapy and support you for better results