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Sleep apnea can come with many symptoms that affect our everyday lives. Loud snoring, gasping for air during sleep, periods where you stop breathing during sleep, awakening with dry mouth, morning headache, difficulty staying asleep, fatigue, and mood swings are some common indicators of a lack of sleep.
Here are ten healthy habits recommended by our sleep apnea dentist in 21061 to consider for improving your sleep, to make it easier to fall asleep, and generally ease symptoms you might be experiencing:
Be Careful Taking Naps
- Try taking a shorter nap earlier in the day
- Limit your naps to lasting 30 minutes at the greatest
- Take a nap because you need it, not just because of boredom
Choose Activities Wisely
- Watching TV before bed can stimulate your brain and keep you awake
- If you do choose to watch TV, make sure to wear bluelight glasses and choose a relaxing show
- Choose a book, relaxing music, podcast, or a sound machine
Avoid Caffeine, Nicotine, and Alcohol
- Avoid caffeinated drinks after lunch
- Nicotine use can raise the risk of developing sleep apnea
- Nicotine is a stimulant and can mask exhaustion
- Alcohol is a sedative, but despite falling asleep easily, it will decrease overall sleep quality, resulting in shorter sleep duration
Watch What You Eat
- Avoid eating large meals right before bed
- Eat a light snack instead
- Avoid spicy or acidic foods
Exercise for 30 Minutes Each Day
- Can be anything, choose what is best for you
- Exercise earlier in the day to give you more energy during the day and to sleep better at night
Keep a Tidy and Calm Space to Sleep
- Make sure to keep your room clean
- Will relieve stress of too much clutter
- Will create a better sleep atmosphere
Set Your Phone to do not Disturb
- Phone noises can wake you up and disturb your sleep
- If you do this, you will forget about your phone
Set a Suggested Curfew
- Set a time to come home ensuring you will have enough time to get ready for bed
- Depending on what you’re doing, adjust your curfew accordingly
Get a Comfort Pet
- A furry sleeping buddy may relax you and create a sense of safety
- Pets can reduce anxiety, making it easier to get to sleep
Write in a Journal
- Getting your thoughts out on paper can reduce stress keeping you up at night
- Writing things down may give you insight on why it’s so hard to sleep
Get to Bed, Wake Up at the Same Time
- This will train your body to naturally feel tired and awake when it’s appropriate
- Try not to stay up too late on the weekend
If you have questions or concerns about sleep apnea, or the symptoms you are experiencing, contact our sleep apnea clinic in Glen Burnie, MD today to schedule a consultation.
