Your Sleep Hygiene: Better Sleep With the Right Habits

Good sleep hygiene can help you stop snoring

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.

Before bedtime:

Avoid stimulants

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.

Eliminate distractions

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.

Unwind before bed

Leave the day's stress out the door to your bedroom. A warm bath 2 hours before bedtime may help you relax before bed.

Over-the-counter sleep aids

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.

You and your bed

Wear loose-fitting nightclothes and ensure your pillow and mattress are as comfortable as possible.

Keep technology out of the bedroom

From phones to e-readers and tablets, limit technology use prior to bedtime, especially the hour before.

Associate your bedroom with sleep

Avoid turning your bedroom into an office or activity room. Keep your bedroom for sleep, intimacy and relaxation.

Keep your bedroom cool, quiet, and dark

The right atmosphere can help you fall asleep. Try earplugs, eye shades or a white noise machine to help reduce background noises.

At night when you prepare to fall asleep:

Stick to your sleep schedule

Regular sleep patterns are important. Ensure you get up and go to bed at roughly the same time every day, including on weekends.

Allow yourself to feel sleepy

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.

Be careful with naps

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.

Throughout your day:

Keep moving

Daily activity improves your nighttime sleep. Try to avoid vigorous exercise less than 3 hours before bed.

Healthy meals

Healthy eating is important for sleep. Having a light snack or warm milk in the evening may also help you fall asleep at night.