While sleep is essential to good physical and mental health, that knowledge doesn’t help the scores of people who regularly have trouble sleeping. There are many different causes for sleep problems, such as sleep apnea, snoring, and temporomandibular joint disorder. Regardless of what is causing your sleeping difficulties, you can do things to help with sleeplessness. The experts at Spark Sleep Solutions provide these sleep strategies to help you get a good night’s rest.
Create a Bedroom That Makes You Want to Sleep
You’ll want to make sure that your bedroom is a place that is peaceful, comfortable, and relaxing. Consider these tips for your sleep environment:
- Use a high-quality mattress, pillow, and bedding that correctly supports you, maintains a comfortable temperature, and doesn’t cause any aches or pains.
- Avoid light from disrupting your sleep by using blackout curtains or wearing a sleep mask.
- Keep your room quiet to promote sleep with a white noise machine, wearing earplugs, or headphones.
- Keep the temperature cool so that you are not waking up because you are too hot. Research indicates that 65 degrees is ideal for sleep.
- Use a diffuser with essential oils, such as lavender, to create a calming scent in your room.
Develop a Sleep Schedule and Routine
Creating a sleep schedule with a pre-sleep routine is essential to winding down and sleeping soundly. Try these strategies:
- Go to bed and wake-up at the same time every day, even on weekends when you’d like to sleep in, to help your body become accustomed to a consistent schedule.
- Create a pre-sleep routine that will tell your body that it is time to sleep. Start by winding down at least 30 minutes before going to bed by listening to soothing music, stretching, reading, meditating, controlled breathing, and most importantly, disconnect from your devices.
What You Do During the Day is Important Too
Your daily routine is critical to setting yourself up for a good night’s sleep. Try to incorporate these tips:
- Get outside in the sunlight or use a light therapy box. Internal clocks are regulated by exposure to light. A daily dose of daylight helps normalize your circadian rhythm.
- Get moving with daily exercise because the energy use helps promote sleep. Don’t exercise too close to bedtime because it may be difficult for your body to wind down.
- Watch your intake of caffeine. While you may be tempted to use caffeine to keep your energy up during the day, it can cause sleep deprivation.
- Watch how much alcohol you consume too close to bedtime because it can disrupt sleep.
- Don’t eat too close to bedtime because your body will be focusing on digestion, which can cause sleep disruption.
Contact Spark Sleep Solutions For Your Sleep Appliance Today!
If sleep apnea, snoring, or orofacial pain is what is keeping you up at night, contact Spark Sleep Solutions at 408-490-0182 for sleep testing with a sleep apnea doctor and an individualized sleep treatment plan. You can also request an appointment online. We are conveniently located across the Bay Area, including Santa Cruz, San Ramon, San Jose, Los Gatos, and Sunnyvale. We will find the oral sleep appliance that works for you!