September 19, 2016
Everyone has a sleepless night occasionally. You’ve got something on your mind, one of the kids is up with a fever, a loud thunderstorm, or the person sleeping next to you is snoring. Any of these can keep you awake. Fortunately, research shows that not sleeping every now and then is relatively harmless. However, if you’re awake night after night, then there’s a problem. Las Colinas sleep doctor Dr. Kent Smith at Sleep Dallas can help. Let’s begin with what you can do at home to set yourself up for a restful night. Follow these suggestions to establish a healthy sleep routine.
Timing is Everything
Got to bed at the same time every night and wake up at the same time each morning—even on the weekend. Your body clock may need this to regulate itself and help you fall asleep and stay asleep.
Relax at Night
Find a relaxing bedtime routine and stick with it. Don’t do anything stress-inducing at night and try to stay away from your computer, notepad and smartphone. These electronic devices emit a particular type of light that activates the brain. Instead, read a book, a magazine or the newspaper or try listening to soft, relaxing music.
Create a Peaceful Sleep Environment
Your bedroom should be a haven of peace and relaxation. Keep the temperature between 60 and 67 degrees at night. Eliminate all sources of light and noise, including computers and television. You may need to purchase blackout curtains, earplugs, eyeshades, or a white noise machine.
Choose a Bed That’s Just Right
If your mattress is more than 10 years old, then it’s probably time for a new one. Your bed should be supportive and comfortable, and make sure your pillow is the same. Also, a clean and uncluttered room that is free of allergens can help you sleep.
The value of exercise during the day to help you sleep at night cannot be overstated. Although vigorous exercise is most helpful, a light workout is better than no exercise at all. You can exercise at any time of day, but don’t sacrifice your zzzz’s to squeeze in a workout.
Avoid Sleep Inhibitors
Alcohol, cigarettes and a big meal too close to bedtime can disrupt your sleep. Try to have dinner at least three hours before going to bed, and avoid spicy foods that can give you heartburn. If you get hungry, have a light snack about 45 minutes before bed.
Call Your Sleep Doctor Today
If sleep still evades you, contact Sleep Dallas for a sleep study in Las Colinas. Dr. Smith is the “sleep doctor near me” who won’t rest until you rest well at night.