Health-sleep tips

28 tips for better sleep

Published on 18 April 2022

Creating the right conditions for a good night's sleep can be your greatest contribution to the success of your obstructive sleep apnea (OSA) treatment. Here are several tips to help you do this gradually.

  1. Make sleep a priority. Adults should get 7 to 9 hours of sleep each night, and children should get 7 to 12 hours.
  2. Try as much as possible to go to bed and get up at the same time each day. A regular sleep routine helps set your "biological clock."
  3. Drink alcohol in moderation. Drinking large amounts of alcohol leads to poor sleep quality and an increase in the number of awakenings during the night.
  4. Maintain a healthy diet that will help you maintain a healthy weight, stabilize blood pressure and lower cholesterol. As you read above, these are risks for health problems already associated with your sleep disorder.
  5. Exercise regularly to encourage deeper sleep and fall asleep more quickly. However, avoid strenuous exercise 2 hours before bedtime as it may stimulate wakefulness.
  6. Go to bed only when you are drowsy and truly ready to sleep.
  7. If you suffer from anxiety, consult a healthcare professional, since uncontrolled anxiety affects sleep.
  8. Adopt a "pre-sleep" routine to help you relax and reduce stress, such as a warm bath, restful reading time, etc.
  9. Don't deal with your problems in bed. If necessary, make a "Worry List" before bed to help clear your mind and reduce your anxiety level that can interfere with sleep.
  10. Reduce your nap times. If you need to nap to stay alert, limit it to 20 or 20 minutes no later than late afternoon.
  11. Avoid falling asleep early in the evening by getting up and staying active if you are sleepy.
  12. Control your exposure to light. Try to reduce lighting just after dinner and limit computer use to the early evening hours.
  13. Use your bed only for sleeping or if you are sick, so avoid working, watching TV, eating or other activities in bed.
  14. Create an optimal sleeping environment that is dim, quiet and comfortable. If necessary, consider opaque curtains to block light or a blindfold.
  15. If necessary, use a "white noise machine" to help block out sounds that may bother you, so you can fall asleep and stay asleep.
  16. Maintain a moderate room temperature in your bedroom, as excessive heat can disrupt your sleep.
  17. Turn or cover any clock or alarm so that the dial cannot be seen at night.
  18. Avoid caffeinated beverages during the day and minimize alcohol, especially at night.
  19. Avoid smoking in the late evening, as nicotine often disrupts sleep.
  20. Do not sleep with your pets, as dogs and cats can disturb your sleep.
  21. To relax before bed, introduce muscle relaxation, deep breathing or yoga exercises in the evening.
  22. Avoid drinking more than you need to in the evening to minimize late-night visits to the bathroom.
  23. Take a warm bath an hour or two before bedtime, it will help you fall asleep more easily.
  24. If you wake up and start thinking, try counting slowly backwards from 500. Say each number slowly (in your head!), breathing in and out completely between each number.
  25. If you have been awake for more than 15 or 20 minutes, get up and do something quiet and restful.
  26. Talk to your doctor about any medications or supplements you are taking to assess how they may affect your sleep.
  27. f you have a strong urge to move your legs at night, you may have another sleep disorder called restless legs syndrome (RLS). It's treatable, so get help!
  28. If your partner also snores loudly and disturbingly, suggest a visit to his or her doctor to investigate a potential sleep disorder.
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