Not getting a good night’s sleep can hinder your mood, interactions with other, productivity, and so much more. But when you’re suffering from insomnia, the possibility of catching enough Z’s each night can seem like an impossible task. Recent research has shown though, that there may be things you do throughout your day that can actually aide in your mind running all night.
Dr. Michael Grander of the Behavioral Sleep Medicine Program at the University of Pennsylvania discusses insomnia: “When people suffer from insomnia or other sleep issues, it’s often because of something they’re doing, probably unintentionally, when they should be preparing for rest.”
Here are some things to avoid if you’re trying to increase the amount of shuteye you’re getting each night:
Your Smartphone, Tablet and TV
- Or any electronics, really. Studies have shown that the “blue light” given off by smartphones, computers and televisions prevent the production of melatonin, which inhibits your body’s ability to get sleepy. Cut off electronics at least 30 minutes prior to bedtime.
- Many of us would think that alcohol would help increase the amount of sleep we are getting, however this is not the case. While alcohol could make you sleepy, it can actually stop you from falling into REM sleep, which is the period when our body becomes rested and restored. Skipping REM sleep can leave you feeling tired and groggy the next day.
Eating too Close to Bedtime
- Like alcohol, eating before bed can make you feel sleepy, however trying to sleep on a full, bloated stomach can be extremely difficult. Dr. Grander recommends eating your last meal at least two hours before hitting the hay. He also recommends staying away from spicy foods at night due to the acidity associated with these types of foods.
- Although some people swear by it, Dr. Grander says that showering right before bed can actually trigger the body to wake up. It can also be hard to fall asleep with a head full of wet hair and a damp pillow. It is best to leave the showers until morning.
These tips, along with a proper diet and adequate exercise can aide in increasing the quantity and quality of sleep you are getting each night. If you have been diagnosed with sleep apnea, you may require more than these changes to improve your sleeping habits such as CPAP therapy. If your doctor has recommended you to begin CPAP therapy, Aeroflow Healthcare can help. Simply fill out our Qualify Through Insurance form and one of our friendly representatives will contact you to discuss your insurance coverage and options. Let Aeroflow Healthcare help you get a better night’s sleep!