At some point in our lives, we’ve all experienced restless nights where we toss and turn, unable to fall asleep.
Lack of sleep can affect our mood, productivity, and overall well-being.
This is especially true during the summer months when higher temperatures can make it difficult to get a good night’s sleep. In this article, we’ll share some tips and tricks to help you sleep better this summer especially if you have sleep apnea.
Create a Sleep-Conducive Environment
Your bedroom should be a peaceful and relaxing space that promotes sleep.
Keep the room cool and well-ventilated by opening windows or using a fan or air conditioner.
- Make sure your mattress and pillows are comfortable and supportive, and invest in light-blocking curtains or blinds to keep out any excess sunlight.
You can also try using a white noise machine or earplugs to block out any external noise.
Stick to a Consistent Sleep Schedule
Establishing a consistent sleep schedule can help regulate your body’s internal clock and improve the quality of your sleep. Try to go to bed and wake up at the same time every day, even on weekends.
This will help your body get into a rhythm and make it easier to fall asleep at night.
Limit Exposure to Blue Light
To minimize your exposure to blue light, try to avoid using electronic devices for at least an hour before bedtime.
Blue light from electronic devices such as:
- Smartphones
- Tablets
- Laptops
can disrupt your body’s natural sleep-wake cycle by suppressing the production of melatonin, a hormone that regulates sleep.
If you must use your device, consider using a blue light filter or downloading a blue light-blocking app.
Stay Hydrated
Dehydration can cause sleep disruptions and make it harder to fall asleep. Make sure you drink plenty of water throughout the day, especially during the summer months when temperatures are high.
Avoid drinking too much water before bedtime, as this can lead to frequent trips to the bathroom during the night.
Practice Relaxation Techniques
If you find yourself feeling anxious or stressed before bedtime, try practicing relaxation techniques such as deep breathing, meditation, or yoga. These techniques can help calm your mind and body, making it easier to fall asleep.
Exercise Regularly
Regular exercise can help improve the quality of your sleep by reducing stress and anxiety and promoting feelings of relaxation.
Avoid Heavy Meals Before Bed
If you’re hungry before bed, opt for a light snack such as a piece of fruit or a small bowl of cereal.
Eating a heavy meal before bedtime can make it harder to fall asleep and can cause digestive issues such as heartburn and acid reflux.
Consider Natural Sleep Aids
If you’re still having trouble sleeping, consider using natural sleep aids such as chamomile tea, lavender essential oil, or melatonin supplements.
However, it’s important to talk to your doctor before using any sleep aids or consult with a Sleep Apnea specialist, especially if you’re taking any medications or have any underlying health conditions.
Getting a Good Night’s Sleep is Essential
By creating a sleep-conducive environment, sticking to a consistent sleep schedule, limiting exposure to blue light, staying hydrated, practicing relaxation techniques, exercising regularly, avoiding heavy meals before bed, and considering natural sleep aids, you can improve the quality of your sleep and wake up feeling refreshed and energized.
The offices of Joshua Bratt DMD, PC specializes in dentistry and sleep apnea relief.
