{"id":744,"date":"2022-04-18T21:06:35","date_gmt":"2022-04-19T01:06:35","guid":{"rendered":"https:\/\/sommeil.impulsionmedia.com\/?p=744"},"modified":"2022-05-18T22:21:12","modified_gmt":"2022-05-19T02:21:12","slug":"28-tips-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.santesommeildrlechner.ca\/en\/28-tips-for-better-sleep\/","title":{"rendered":"28 tips for better sleep"},"content":{"rendered":"

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.<\/p>\n

    \n
  1. Make sleep a priority. Adults should get 7 to 9 hours of sleep each night, and children should get 7 to 12 hours.<\/li>\n
  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.\"<\/li>\n
  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.<\/li>\n
  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.<\/li>\n
  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.<\/li>\n
  6. Go to bed only when you are drowsy and truly ready to sleep.<\/li>\n
  7. If you suffer from anxiety, consult a healthcare professional, since uncontrolled anxiety affects sleep.<\/li>\n
  8. Adopt a \"pre-sleep\" routine to help you relax and reduce stress, such as a warm bath, restful reading time, etc.<\/li>\n
  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.<\/li>\n
  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.<\/li>\n
  11. Avoid falling asleep early in the evening by getting up and staying active if you are sleepy.<\/li>\n
  12. Control your exposure to light. Try to reduce lighting just after dinner and limit computer use to the early evening hours.<\/li>\n
  13. Use your bed only for sleeping or if you are sick, so avoid working, watching TV, eating or other activities in bed.<\/li>\n
  14. Create an optimal sleeping environment that is dim, quiet and comfortable. If necessary, consider opaque curtains to block light or a blindfold.<\/li>\n
  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.<\/li>\n
  16. Maintain a moderate room temperature in your bedroom, as excessive heat can disrupt your sleep.<\/li>\n
  17. Turn or cover any clock or alarm so that the dial cannot be seen at night.<\/li>\n
  18. Avoid caffeinated beverages during the day and minimize alcohol, especially at night.<\/li>\n
  19. Avoid smoking in the late evening, as nicotine often disrupts sleep.<\/li>\n
  20. Do not sleep with your pets, as dogs and cats can disturb your sleep.<\/li>\n
  21. To relax before bed, introduce muscle relaxation, deep breathing or yoga exercises in the evening.<\/li>\n
  22. Avoid drinking more than you need to in the evening to minimize late-night visits to the bathroom.<\/li>\n
  23. Take a warm bath an hour or two before bedtime, it will help you fall asleep more easily.<\/li>\n
  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.<\/li>\n
  25. If you have been awake for more than 15 or 20 minutes, get up and do something quiet and restful.<\/li>\n
  26. Talk to your doctor about any medications or supplements you are taking to assess how they may affect your sleep.<\/li>\n
  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!<\/li>\n
  28. If your partner also snores loudly and disturbingly, suggest a visit to his or her doctor to investigate a potential sleep disorder.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    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. Make sleep a priority. Adults should get 7 to 9 hours of sleep each night, and children should get 7 to […]<\/p>\n","protected":false},"author":1,"featured_media":903,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[17],"tags":[],"class_list":["post-744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-et-test-en"],"acf":[],"yoast_head":"\n28 tips for better sleep - Clinique Sant\u00e9 Sommeil Dr Lechner<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.santesommeildrlechner.ca\/en\/28-tips-for-better-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28 tips for better sleep - Clinique Sant\u00e9 Sommeil Dr Lechner\" \/>\n<meta property=\"og:description\" content=\"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. 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