Alaska Sleep Education Center

Simple Ways of Improving Your Sleep Habits

Posted by Jennifer Hines

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on Jan 8, 2021 11:05:24 AM

Old man sleeping on the bed-2

For most people, getting a good night’s sleep may be a distant dream. Research shows that about 62% of Americans have sleep problems on some nights of the week.

Sleep deprivation can adversely affect the quality of your life and health. It may cause memory troubles, focusing and thinking problems, and moodiness. Chronic sleep deprivation may also lead to a weak immune system, high blood pressure, cancer, and weight gain. However, most people don’t know that they can control their sleeping habits in some simple ways, even if they’re affected by jetlag, insomnia, or shift work.

Buying the right sleeping paraphernalia from shops like aged care bed suppliers is excellent; but, it would be best if you also practiced the following sleep habits.


1. Don’t Drink Nicotine, Alcohol, And Caffeine Before Sleep

No coffee lover doesn’t know that caffeine is a strong stimulant that can keep your eyes open for several hours at night. Therefore, if you want to achieve quality sleep, it’s advisable to stay away from caffeinated drinks like tea, coffee, cola, and chocolates six hours before bedtime.


Smokers should also avoid smoking before sleeping. Alcohol may induce sleep, though it will keep you awake and minimize your sleep quality after some hours. Doctors recommend limiting your alcohol consumption to one drink or less daily to get a good night’s sleep.


2. Make Your Bedroom A Sleep-Inducing Environment


A cool, dark, and quiet environment are requisites of a sound sleep. That’s why bats gather in caves during the day to sleep. Achieving such an environment may make it necessary to reduce outside noise volume through white noise appliances or earplugs.

Blackout shades, heavy curtains, and eye masks can also help block light and communicate to the brain that it’s time to sleep. Even as you use curtains to create darkness, ensure your bedroom is well ventilated and has a temperature of about 75ºF.

Besides that, you want to ensure that your bedroom has comfortable pillows and mattresses. If your mattress wears out – most wear out after ten years – ensure you change it.

Keep pets that regularly wake up during the night out of your bedroom and limit it to sleep and bedroom activities. Having your work materials, TVs, and computers out of your bedroom may also help initiate your brain to induce sleep.


3. Have A Sleeping Schedule


Establishing a sleeping schedule isn’t quite difficult. You just need to ensure that you wake up and go to bed at the same time every day. That way, you’ll set your body’s internal clock to shut down and wake up at particular times. For consistency, you need to stick to this routine as much as possible, including during weekends to avoid sleep hangovers during weekdays.

Waking up at the same time every day, even if you didn’t sleep well, will help you to have an extra sleep drive and synchronize the internal clock. Napping during the day can also help you to sleep at night if you’re experiencing insomnia quickly. However, it’s vital to keep the nap shot to prevent it from decreasing your sleep drive.


The Bottom Line

Achieving a perfect sleeping routine doesn’t have to be complicated. By following these simple habits, you’ll set your internal clocks and increase your sleeping drive.

If you feel that your sleep issue is a cause for concern and would like to discuss the possibility of a sleep study, contact your primary care physician and discuss your symptoms with them. You can also contact a sleep specialist to setup a sleep consultation by reaching out to us here at Alaska Sleep Clinic @ 907-357-6700.

If you live in Alaska and would like to schedule a consultation or speak with a sleep specialist about your sleep health, you can also click the link below to receive a free 10-minute phone consultation with one of our sleep educators.

Chronic Drowsiness

Topics: insomnia, Sleep Tips, sleep hygiene, CPAP therapy

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