Alaska Sleep Education Center

Getting the Best Sleep Ever

Posted by Paisley Hansen on Apr 8, 2020 11:17:45 AM

Pretty woman getting great sleep.

Quality sleep is vital for well-being.

You need sleep to recharge so you have enough energy to get through the day. Sleep is also a time when the body can heal and recover. Getting enough rest is essential for a healthy life.

Too little sleep will not only have you feeling drained and unable to perform normal tasks throughout the day, but it can also cause stress on your body that can lead to health problems like high blood pressure, diabetes, weight gain, and headaches. If you go without the sleep you need for too long, then you put yourself at risk for developing these and other health issues.

Lack of sleep can cause your mood to plummet and anxiety to soar. Trouble concentrating, depression, memory troubles are just a few things that can happen. If you aren’t sleeping properly, you aren't allowing your body the time for recovery that it needs to stay in top shape. This can cause the body to be overly stressed and cause the immune system to weaken, leaving you vulnerable to illness. Make sure you take the necessary measures to ensure you are getting the rest you need.

Keep a Schedule

Stick to a regular sleep schedule so that your body will get used to knowing when it is time to go to sleep and when it is time to wake up. Make sure that you keep a regular routine of going to bed at the same time each night and set your alarm for the same time each morning, even on the weekends. Even a variation of a half an hour can disrupt your body clock and cause stress. A regular sleep schedule will have your body anticipating rest and make it much easier to drift off.

Ban Electronics

Banning electronics from the bedroom is a great way to improve your quality of sleep. Keep all laptops, cellphones and even televisions out of the bedroom. The light and noises from these devices can keep you awake and alerts from your cell phone may even jerk you out of sound sleep in the middle of the night.

The light from these devices may seem minimal, but it is enough to be harmful to your natural melatonin and may keep you from getting the deep sleep you need. Keeping the electronics out of the room will also eliminate any temptation to put off sleep by checking emails and social media accounts. This practice can also help to improve your relationship with your partner by allowing you to spend more quality time together instead of being distracted by devices.

Try a White Noise Machine

You may want to try an easy solution for improved sleep by investing in a white noise machine. Most of these machines have additional settings that play soothing nature sounds such as rain as well as the traditional white noise. These sound machines help to Woman with headphones listening to music - isolated over a white backgroundreduce stress and soothe you to a peaceful sleep. The sounds help you to disconnect your brain from the worries of the day and the to-do list for tomorrow and allow you to relax. A white noise machine will also help you to stay asleep by blocking out any disturbing noises throughout the night such as passing cars or barking dogs.

Diffuse Essential Oils

Another good way to promote sleep is by incorporating diffusers for essential oil. Essential oils can help you to relax and improve your breathing, eliminating some congestion. The humidity from the mist is beneficial to respiratory function as well. Diffusing essential oils will help you to reduce anxiety and unwind.

Try using peppermint oil to aid in congestion relief to open the sinus passages and this oil could even help with snoring and sleep apnea. Lavender is a good choice for the bedroom since this oil promotes calm and soothes you to a peaceful slumber.

These oils can help to calm your mind and entire body to get you ready for a restful night of sleep. The pleasing scents can help alert your body to the routine of winding down for rest so that your body knows when to expect sleep.

There are four different kinds of essential oil diffusers to choose from depending on your needs. A nebulizer diffuser doesn’t break down the oil but distributes it whole into the air through a fine mist. An ultrasonic diffuser creates vibrations that will break up the oil so only a small amount is needed.

A heat diffuser uses heat to evaporate the oil and causes a stronger scent. The last type is an evaporative essential oil diffuser which uses a fan to blow air through a filter that has oil dropped on it and then distributes the air throughout the room.

Consider your own needs when choosing a diffuser. You may not want an overly strong smell for the bedroom that may keep you too alert and prevent sleep. Perhaps one that gives off a mist will be beneficial if you have any issues with congestion.

Make Your Bedroom a Haven

One of the best tips for getting a good night’s rest is to make your bedroom your sanctuary for sleep only. Don’t allow any other activities in this space; no catching up on work on your laptop or spending hours awake reading through the night.

Make sure that your room is as comfortable as possible. Invest in a good mattress and pillows to support your muscles and joints and avoid and back pain and neck stiffness so you can wake up truly refreshed. Buy quality sheets to provide a comfortable place to curl up on.

Consider adding some plants to help keep the air clean and increase the oxygen levels for easy breathing. Keep the temperature at the optimal level for yourself. Most people prefer a slightly cooler room to sleep in, but pay attention to what works best for you. Clear away any clutter that may stress you out and make sure your room is dark.

Keeping your room as a sleep-only area creates a calm, soothing environment that will help your body to know when it is time to sleep. A sumptuous, soothing space will immediately allow your body and mind to relax for a restorative night’s rest.

There are many simple things that you can do to help improve your sleep quality and once you start to be more mindful of possible issues preventing you from sleeping well, you can take measures to correct them.

As you start to transform your bedroom and nightly routine, you will quickly notice how a few changes will make a huge impact on your quality of sleep, and therefore your mental and physical health.

Alaska Sleep Clinic is the most comprehensive sleep lab in the state, with labs in Anchorage, Fairbanks, Soldotna and Wasilla.  Trust your family's sleep health to the Better Business Bureau's Ethical Business of the Year in 2018. 

Improve your sleep.  Improve your life.

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Topics: sleep hygiene, getting better sleep, African Sleeping Sickness

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