closeup of a woman sleeping in a dark room while wearing an eye mask

How to Optimize Your Sleep Hygiene

June 17, 2023 8:29 am

At RespAir Sleep, we specialize in treating disordered breathing and obstructive sleep apnea so patients can get optimal sleep. Good sleep hygiene involves creating habits and practices that are conducive to restful and rejuvenating sleep. Here are some sleep hygiene strategies that can help improve your sleep:

  1. Establish a Sleep-Friendly Environment in Your Room
  2. One of the key ways to enhance your sleep is to tweak your environment. Make sure your bedroom is quiet, dark, and a comfortable temperature. Consider using a sound machine, blackout curtains, and an eye mask. Set your phone to automatically shift to the night setting around sunset to reduce exposure to blue light, which can disrupt sleep patterns. Instead of watching TV or scrolling through social media before bed, opt for a more relaxing activity, such as reading, meditating, deep breathing, journaling, yoga, or taking a warm bath.

  3. Create a Consistent Sleep Schedule
  4. A sleep schedule is essential for regulating your body’s circadian rhythm. Try going to bed and waking up about the same time each day. This will promote deep sleep throughout the night and benefit your body’s internal clock.

  5. Avoid Caffeine, Nicotine & Alcohol Before Bed
  6. Certain substances can interfere with sleep quality, making it difficult to fall or stay asleep during the night. Limit consuming caffeine, nicotine, or alcohol close to bedtime to prevent a restless night’s sleep.

  7. Introduce Regular Exercise into Your Routine
  8. Regular exercise contributes to good physical and mental well-being. It can also have a positive impact on your sleep! However, try to avoid working out too close to bedtime as this can act as a stimulant and make it difficult to fall asleep.

There are a variety of things you can incorporate into your routine that can help improve your quality of sleep. Every person is different so it’s important to find routines that work best for you. If you have any questions about developing better sleep habits or think you may have a sleep disorder preventing you from sleeping well, please contact RespAir Sleep to schedule a consultation!


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