Sleep Disorders Tips – How to Prevent Sleep Disorders
If you’re struggling with sleep issues, there are a number of steps you can take to improve your patterns. These include making some minor lifestyle adjustments and following basic recommendations for good sleep hygiene:
Keep a sleep diary to monitor your sleeping patterns. This can help your therapist pinpoint any sleep issues and rule out health issues as the source.
Establish a regular schedule for going to bed and waking up every day, including setting the same time each night. This can make a major difference in your sleeping patterns.
Establish a relaxing bedtime ritual, such as reading or listening to music before you go to sleep. Turn off all electronics at least an hour before bedtime so that your bedroom is completely dark.
Avoid caffeine and alcohol, both of which are stimulants and can disrupt your sleep pattern. Furthermore, cease smoking and eating foods high in sugar as these will raise alertness levels late at night and make it harder to fall asleep at night.
Reduce stress, anxiety and depression as these can contribute to insomnia. Additionally, exercise regularly and maintain a healthy weight as obesity has been known to exacerbate certain medical conditions like sleep apnea.
Create a comfortable, dark, quiet and temperature-controlled bedroom to promote sleep. This may involve turning off the lights and unplugging all electronics.
Avoid eating or drinking anything within two hours of going to bed. Eating or drinking anything could potentially disrupt your sleep pattern and cause you to wake up during the night.
Maintain a nutritious diet with regular meals and snacks. Eating a light snack before bed can help you drift off faster, improving the quality of your sleep.
If you have difficulty falling asleep, try taking a short nap before bedtime as long as it doesn’t disrupt your sleep pattern. This will allow for relaxation and replenishment so that you can get to bed earlier the following night.
Make sleeping more comfortable by choosing a pillow that provides support to your neck and back. Not only will this improve comfort during the night, but it can also reduce snoring.
If you have difficulty falling asleep at night, try altering your bedtime to help promote better sleep patterns. If you do wake up during the night, get out of bed and do something that will help you unwind – such as taking a bath or reading a book.
Don’t rely solely on sleep medications to get you to sleep; they often are ineffective for many people with insomnia. If you have taken these medications in the past, consult with your doctor about possible adjustments or other treatment options for insomnia.
Insomnia and other sleep disorders can have a profound impact on your life, negatively affecting your work performance, emotions, and wellbeing.
If you’re struggling with a sleep disorder, consider seeking professional assistance from a medical provider such as a psychiatrist or psychologist. Cognitive behavioral therapy and other forms of counseling can teach you how to alter negative thoughts and beliefs that interfere with sleep in order to create healthier sleeping patterns. For any sleep disorder conditions, contact your sleep doctor or The Air Station about the sleep test and sleep apnoea treatment with a CPAP machine.