Curly-haired Black woman sleeps soundly on her side in bed after sleep apnea treatment

5 Ways to Improve Your Sleep Quality

February 21, 2023 8:00 am

When we feel more tired than usual, we are often quick to blame the number of hours of sleep that we’ve been getting. However, when was the last time you considered the quality of the sleep that you get? Getting good sleep night after night can make a huge difference in your energy levels and your overall quality of life. Regularly assess your sleep hygiene habits to ensure that you are setting the stage correctly for you to get great sleep.

  1. Check Your Mattress
  2. Rotating and flipping your mattress regularly can help you get the most out of your mattress. When it’s time to get a new one, invest in a mattress that’s comfortable according to your unique preferences. Sleeping on an old lumpy mattress or a mattress of inferior materials and construction can cause nearly anyone to get poor quality sleep. We recommend asking friends and family members for recommendations, testing out a variety of mattresses at your local mattress store, and watching product reviews on YouTube.

  3. Use a Weighted Blanket
  4. Weighted blankets apply a gentle amount of pressure to the body to cause a calming effect. While they can be used during the day to feel more relaxed and comfortable, they can be beneficial to sleep with at night. A weighted blanket can promote melatonin production, which will help you fall asleep faster and enter a deeper state of sleep.

  5. Keep the Room Dark & Put Away Screens
  6. Darkness also stimulates melatonin production. Getting blackout curtains or using a sleep mask can block out light and help you fall asleep and stay asleep until your mind and body are ready to wake up. Additionally, turn off your TV and gaming devices, and set aside your phone and laptop at least one hour before bedtime to avoid disrupting a healthy sleep-wake cycle.

  7. Stick to a Consistent Schedule & Nightly Routine
  8. Going to sleep around the same time and waking up around the same time most days can be very beneficial for getting better sleep. Likewise, creating a consistent bedtime routine can help to signal your brain that it’s time to start winding down. Habits like sipping a warm drink, brushing and flossing your teeth, washing your face, dimming the lights, reading, listening to soft music, and meditating can help you relax and begin feeling sleepy.

  9. Consult a Sleep Specialist
  10. If you feel like you can never feel rested no matter what, it may be time to seek professional help. Sleep disorders like sleep apnea can cause patients to feel chronically fatigued even when they’re sleeping 7+ hours every single night. Our team would be happy to help if you believe sleep apnea or disordered breathing could be the root cause of your struggles. Please contact our office today!

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