Alaska Sleep Education Center

Five Ways to Improve Your Sleep Problems

Posted by Dr. Angie Randazzo on Mar 30, 2021 7:53:00 AM

Sunlight glaring the man with hangover at the morning.

There are few things in life more frustrating than the inability to fall asleep. The average adult should get at least seven hours of sleep every night. This is necessary for your physical and mental well-being. However, it has been estimated that at any given time, 10% of the population experiences insomnia. Many of these frustrated people seek a solution in sleep aids and remedies. But before you resort to pricey sleep solutions that may or may not be sufficient, here are unusual ways you should try to summon some slumber.

Ensure your Bedroom is a Sleep-Inducing environment

Having a quiet, dark, and relaxed environment may improve kratom's benefits for those who are using it for insomnia. To achieve such a situation, you should lower the volume of outside noise with earplugs appliance. Use curtains, blackout shades, and an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Maintain the temperature comfortably cool and well ventilated. If a pet regularly wakes you during the night, you may keep it out of your bedroom. This may help to limit your bedroom activities to sleep only. Storing computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

Have a Consistent Sleeping Routine

Everyone who tells you to go to sleep at the same time every night understands this fact. However, with our busy schedules, we tend to not adhere to a sleep routine, especially on weekends. Sleeping on time and waking up on time is essential since it keeps your biological clock under check. Besides, this sleep schedule also helps you become an early riser.

Avoid Caffeine, Alcohol or Nicotine during bedtime

Caffeine is stimulant that can keep you awake hence avoiding caffeine for four to six hours before bedtime is essential. Similarly, smokers should avoid using tobacco products too close to bedtime. Some stimuli such as alcohol can be disturbing by increasing the number of awakenings and generally decreasing the quality of sleep later in the night. Therefore it is good to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime.

Talk To Your Health Care Provider

If you’re struggling with a lack of sleep, it's necessary to consult with a sleep expert. However, research See your primary care physician for a sleep referral.has found that doctors often get little training on sleep problems during medical school. If you can't resolve your issues with the help of your health specialist, consider visiting a sleep specialist. The latter can help figure out if such problems as restless legs syndrome or chronic pain are keeping you from sleeping well.

The sleep specialist can prescribe the proper treatment to alleviate common sleep problems, such as obstructive sleep apnea. For sleep apnea users undergoing continuous positive airway pressure (CPAP) therapy, there are different types of comfortable CPAP masks that can be worn during sleep. For side sleepers, the nasal or nasal pillow type is the ideal choice. For mouth breathers, on the other hand, a full-face or hybrid is the top choice, as it covers both the nose and mouth. Your doctor or sleep specialist can better recommend the right CPAP mask to deliver your oxygen therapy.

Consume plenty of bananas and cherries

Snacking on cherries and bananas in the evening can help prepare you to sleep. Cherries contain some natural melatonin, for regulating the body's circadian rhythm. Bananas, on the other hand, are rich in calming magnesium, which exhibits similar to kratom's benefits in promoting a relaxed, sleep-ready state. 

 In addition to eating fruit to promote a healthy sleeping pattern, you can also make use of cbn capsules. They are a natural sleep aid that can help you relax and fall asleep quickly. They are also much healthier for you and aren't as taxing on your liver and kidneys as prescription sleep aids. So before you turn to the prescription medications, it may be worthwhile to try these natural sleep aids first. 

There are many reasons to have a sleep study done, especially if you or your loved ones are suffering as a result. Treatments for sleep disorders have a high rate of success for patients willing to take the leap in getting diagnosed. Within a short time of getting treatment, many patients find themselves feeling more alert and invigorated during the day and report an amazing change in the quality of their life.

The Alaska Sleep Clinic specializes in diagnosing and treating a variety of sleep disorders. If you live in Alaska and are ready to get your sleep disorder under control, sign up for a sleep study today by clicking the link below and taking the first step toward more fulfilling sleep.

Finally - Sleep Consultation


Topics: trouble sleeping, sleep hygiene, diet

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