Five Sleep Mistakes You Can Fix Tonight
Submitted by New Jersey Snoring Solutions on Tue 12/25/2018 - 09:00
According to sources, nearly 70 million Americans report having sleep problems, ranging from insomnia to daytime drowsiness and fatigue. Although many of us may not like to admit it, some sleep problems are a direct result of bad habits and behaviors.
Are you having difficulty getting a good night’s rest? Here, West Orange dentist and sleep specialist Dr. Ivan Stein reveals common sleep mistakes you may be making and how to fix them for better sleep tonight.
Mistake #1: Not Winding Down Before Bedtime
Even if it’s only for a few minutes, transitioning to bed with some meditation, yoga, or other relaxing routine can help you unwind and fall asleep sooner.
Mistake #2: Not Putting Away Your Digital Devices at Bedtime
The white and blue light spectrums emitted by cell phones and other electronic devices can simulate sunlight and suppress the body’s release of melatonin, the hormone that regulates the sleep/wake cycle. Make it a habit to turn off or put away all digital devices an hour or two before bedtime.
Mistake #3: Not Limiting Your Caffeine Intake
Although everyone is different in terms of how they process caffeine, consuming too much of it or having it too late in the day can disrupt the sleep cycle. Avoiding caffeine after 2 p.m. can be a good place to start for people with sensitivities.
Mistake #4: Drinking Alcohol
Although alcohol is a sedative, it short-circuits the natural sleep cycle and puts people into a deep sleep at the expense of other beneficial sleep patterns like REM that help rejuvenate the body. As with caffeine, limit your alcohol intake, especially during the hours leading up to sleep.
Mistake #5: Not Making Adjustments to Your Sleep Environment
If you wake up sweating or uncomfortably hot, consider making changes to your sleep environment. Experts say that 60 to 67 degrees Fahrenheit is the optimal temperature for sleeping, and suggest using a blanket to modulate comfort throughout the night.
For healthy sleep, it is essential to maintain healthy habits and to be aware of lifestyle choices that can impact sleep. At New Jersey Sleep Apnea Solutions, Dr. Stein is dedicated to providing treatment for people who are having difficulty sleeping. To schedule a consultation, please call 855-949-7667.