Sleep Specialist Near Me
If you have sleep apnea, you know how valuable – and elusive – a good night’s sleep can be. Poor rest can impact every part of your life, from mood and appearance to weakening your immune system, and even changing your hormonal balance. If you are having trouble getting the sleep you need, here are some strategies that can help.
Develop a Routine
Turn off any electronics a full hour before you plan on sleeping. Try engaging in a relaxing activity before bed, such as a bubble bath or light reading in a comfortable spot on the couch. Create a set time to sleep and wake and stick to that as much as possible, even on weekends. Contrary to popular belief, sleeping in on the weekend does not “make up” for lost sleep, but can actually make sleep more difficult.
Optimize your Sleep
Due to the effects of brain chemistry on sleep, it can be helpful to strengthen your mind’s association between bed and sleep. Limit time spent bed reading or watching TV. Try limiting the amount of light in your bedroom. Your body’s internal clock can be affected by light levels, and a dim bedroom can help signal time for sleep. Use blackout curtains or a sleeping mask to see if you sleep better when your eyes are shielded from outside light.
Don’t eat within 2 or 3 hours of when you intend to sleep. Avoid nicotine, caffeine, or stimulating activities such as watching action movies or balancing a checkbook. Your digestion and heart rate can make it more difficult for you to fall asleep when they are more active.
Recognizing the causes and effects of poor sleep can help you understand what steps to take to fix them. If you have questions about poor sleep or dealing with sleep apnea, contact our office.
Paul R. Miller, DDS of Glen Burnie
7711 Quarterfield Rd., Suite C-1, Glen Burnie, MD 21061