Did you know everything from room temperature to evening activities to meals affects your sleep?
If you set up a better nightly routine and stick with it, you'll enjoy a better night's sleep, waking up refreshed and renewed. The National Sleep Foundation suggests several tips that begin with your nightly routine.
- Avoid alcohol, tobacco and heavy meals at night. A light snack is OK about 45 minutes before bedtime.
- Keep the same bedtime every night, including weekends.
- Practice a relaxing activity such as reading or taking a warm bath before bed.
- Wind down. Turn off electronic devices and TV about an hour before bedtime.
- Keep the room cooler–about 60-67 degrees F, is ideal for most.
- Darken the room sufficiently. Avoid bright lights in your bedroom right before bed.
- Avoid noise. Get the room quiet, and if you need to, use earplugs or "white noise" machines or fans to help you tune out distracting noise.
Add brush and floss your teeth to this nightly "to-do list," and you are on your way to Dreamland! However, if you are still having trouble sleeping or your partner notices chronic snoring or that you stop breathing during sleep, it could be more serious than a nightly routine can solve. It might be sleep apnea. Dr. Brandon Hedgecock specializes in sleep issues and will be happy to consult with you about ways to improve your sleep in addition to these nightly routine tips.
Contact Sleep Better Austin to schedule an evaluation and learn more about ways to promote better and healthier sleep.