Think about what you do before bedtime. There are actually some activities that can make it difficult for you to fall asleep, stay asleep or even get restful sleep. That is why it is important to take a look at your daily routines, right down to what you eat, drink, medications you take and how you spend your evenings. Sometimes the smallest adjustments can make the biggest impact on your sleep.
Keep a sleep diary
First, try keeping a two-week sleep diary to better understand how your daily routines might be affecting your sleep. We often refer to this as sleep hygiene, which refers to a series of habits and rituals that can improve your ability to fall asleep and stay asleep.
Follow healthy sleep habits
We recommend the following some common-sense, healthy sleep habits to promote better sleep:
- Keep a consistent sleep schedule, which means waking up and going to bed at the same time each day.
- Set a bedtime that is early enough to get at least 7 hours of sleep a night.
- Don’t go to bed if you are not tired—this can negatively affect sleep.
- Get out of bed if you don’t fall asleep within 20 minutes and establish relaxing bedtime rituals.
- Only use your bed for sleep and sex.
- Make your bedroom quiet and relaxing at a comfortable, cool temperature.
- Limit the exposure of light in the evening.
- Do not eat a large meal before you go to bed. If you need to, have a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine and alcohol before bedtime.
- Reduce your fluid intake before bedtime so you don’t wake up frequently to use the bathroom.
For more information on proper and healthy sleep habits, contact us at AZ Sleep & TMJ Solutions to learn more.