14 Tips for Deeper and More Restful Sleep

A good night of sleep is imperative to our health, safety and well-being. Poor sleep patterns can result in obesity, hypertension, depression, diabetes, stroke, kidney and heart disease, difficulty concentrating, which can increase risk of accidents and make you less productive.

  1. Go to bed and wake at consistent times, this helps regulate your sleep pattern.
  2. Reduce evening blue light usage and exposure such as TVs, computers, smart phones, etc. because blue light tricks your body into believing it is daytime. Stop watching TV and turn off any bright light equipment 2 hours before heading to bed.
  3. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy, which in turn controls many aspects of our physical well-being, such as allowing the smooth running of sleep-wake cycles.
  4. Cut down on caffeine and avoid drinking anything with caffeine late in the day. Caffeine stimulates your nervous system, stays in your blood up to 8 hours, and can stop you from naturally relaxing at night.
  5. Reduce or avoid taking long daytime naps. Short power naps, 30 minutes or less, can be beneficial in recharging you; however long or irregular naps can adversely affect your sleeping.
  6. Treat allergies if they prevent you from getting a good night’s sleep. Allergy sufferers are more likely to experience trouble sleeping due to runny nose, coughing and itchiness.
  7. Seek help for conditions such as obstructive sleep apnea and snoring. This is a condition in which breathing stops involuntarily for brief periods of time during sleep. READ: How To Cope With A Snoring Spouse
  8. Consider taking helpful supplements such as melatonin (key sleep hormone that tells your brain when it’s time to relax), Ginkgo biloba, lavender, magnesium, glycine, etc.
  9. Avoid or cut back on alcohol consumption, especially in the evening. Alcohol can cause or risk the increase of sleep apnea, snoring and disrupting sleep patterns. It also alters the nighttime production of melatonin.
  10. Incorporate exercise in your daily schedule, but not before bedtime.
  11. Optimize your sleeping environment by reducing noise levels in the home; install blackout curtains, invest in a comfortable bed and linens, etc.
  12. Play relaxing music or read a book with light reading, this will help signal the brain its bedtime.
  13. Take a warm shower or bath, this to naturally relax your mind and body.
  14. Don’t eat anything for at least 2 hours before bedtime.

Be proactive and don’t wait until the symptoms become unbearable. Make an appointment with Cedar Crest Ears, Nose and Throat today if your watery, itchy eyes and runny nose, snoring or sleep apnea prevents you from getting a good night sleep.  Call 610-770-9797 to make an appointment.

Cedar Crest Ear, Nose, and Throat Services
1251 S. Cedar Crest Blvd, Suite 110
Allentown, PA
610-770-9797
Adult and Pediatrics * Allergy testing and treatment * Ear disordersHearing and balance * Hearing aid sales and repair * Head & neck cancerSleep apnea/snoring * Swallowing disorders * Voice disordersSinus Disease * Thyroid Disorders * Lump in the neckChronic Stuffy Nose * Sore Throat * Post Nasal Drip

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