Sleep is crucial in allowing your body to rest and recharge, but it isn’t always easy to get restful sleep. You can feel groggy, tired, and unfocused during the day when you don’t get enough rest. It can also be more difficult to concentrate and stay productive. The good news is that we have some tips for you so that you can get a better night’s rest.
1. Stick to a Consistent Sleep Schedule
Sleep and wake up around the same time every day, even on the weekends. This helps set your body’s internal clock, so it knows when it’s time for sleep. Having a set bedtime also helps you feel more rested.
2. Avoid Stimulants Before Bedtime
Caffeine, nicotine, and other stimulants can make it harder to fall asleep. Avoid them for at least several hours before bedtime. Doing so will help ensure that your body is ready for rest when you lie down.
3. Avoid Alcohol and Heavy Meals Before Bedtime
Alcohol might make you feel more tired and make it easier to fall asleep at first. However, it can disturb your sleep later in the night. A heavy meal can also interfere with getting a goodnight’s rest. That is because it makes your body work harder to digest food, making it difficult to sleep. Make sure you avoid big meals and alcohol before bed so you can get a good night’s rest.
4. Create a Relaxing Bedtime Routine
Spend an hour or two leading up to bedtime doing calming activities such as:
- Taking a bath
- Reading a book
Doing so will help your body and mind wind down so you can drift off to sleep more easily.
5. Get Exercise During the Day
Exercising during the day helps reduce stress, which can help you sleep better at night. It can also make your body more tired, which makes it easier to fall asleep.
Even taking a brisk walk for 30 minutes or doing some light yoga can help you get better sleep.
6. Drink Calming Tea
Having a cup of calming tea right before bed can help you relax. Chamomile tea is one of the most popular for aiding sleep, but there are other varieties as well.
Make sure to choose decaffeinated teas like ginger and peppermint so caffeine does not keep you up. In addition, a warm cup of milk can help relax your body and mind.
7. Practice Good Sleep Hygiene
Good sleep hygiene involves creating an environment in your bedroom that encourages restful sleep. Make sure the room is dark, cool, and free of noise.
Also, consider investing in blackout curtains, a fan to make white noise, and earplugs if needed.
Finally, try not to use your phone or other electronic devices in bed. The artificial light they emit can interfere with your body’s natural sleep-wake cycle.
8. Visit Your Sleep Medicine Specialist
Do you have difficulty sleeping every night and this has persisted for more than a few weeks? If so, it may be time to see your sleep specialist.
A sleep specialist is a doctor who can help diagnose and treat sleep disorders. With a sleep study, they can see if you have:
- Insomnia – difficulty falling asleep or staying asleep.
- Sleep apnea – a disorder in which breathing stops and starts during sleep.
- Narcolepsy – sudden episodes of deep sleep during the daytime
- Restless leg syndrome – an uncomfortable leg sensation that makes it difficult to fall asleep.
What Happens in a Sleep Study?
Your doctor will use a sleep study to measure how well you sleep during the night. They may attach electrodes to your head and body to record your brain activity, heartbeat, and breathing. They may also keep track of how much time you spend awake or asleep during the night.
During the sleep study, the doctor will check for any signs of sleep disorders. If they find something, they can recommend:
- Lifestyle changes such as adjusting your sleep schedule.
- Medications to help you stay asleep or reduce daytime sleepiness.
- CPAP machines to help treat sleep apnea.
You will sleep like usual during your sleep study. It is possible to not feel totally comfortable because of all the wires attached to your body. But the cables will be long enough to allow you to move normally.
Your sleep medicine specialist may check on you periodically throughout the night to make sure everything is going smoothly. They will be able to adjust the settings on the machine or give you advice on how to fall asleep.
Your doctor will help remove the wires if you need to get up during the night. They will review all the data once your sleep study is complete. Then, your sleep doctor will discuss the results and plans of action with you.
Preparing for a Sleep Study
Your sleep study will happen in a sleep lab, where you will stay overnight. Make sure to bring anything you need to be comfortable such as:
- Toothbrush and toothpaste
- Any medications you take regularly.
- Comfortable pillow
- A book or something else to do before sleep.
You may also need to take a bath or shower before the sleep study. That helps remove any oils that might interfere with the results from the electrodes.
In addition, bring your makeup remover if you wear makeup. You must skip lotions and oils on the day of your sleep study as well.
When to Visit Your Sleep Medicine Doctor
It is best to talk to your doctor if you are having trouble sleeping. They can assess if there is an underlying medical issue causing your sleep troubles.
Consider visiting your doctor if:
- You feel tired during the day even after getting a full night’s sleep.
- You have noticed that you snore or wake up gasping for breath.
- You have difficulty staying awake during the day or while driving.
- You feel irritable, depressed, or anxious.
Reliable Sleep Study in Weatherford, TX
Sticking to a consistent sleep schedule, avoiding stimulants before bedtime, and getting exercise during the day can promote better rest. You can also create a relaxing bedtime routine and drink calming tea. It may be time to visit your sleep specialist if none of these tips work. They can identify any underlying sleep disorders and recommend treatments to improve your sleep.
Looking for a practice conducting a sleep study in Weatherford, TX? You can rely on Lung & Sleep Specialists of North Texas. Our very own Dr. Olusegun Oseni, board-certified in sleep medicine, leads our team of sleep experts in Weatherford, Texas. You may call our friendly staff today at (817) 594-9993 so we can best assist you. You can also book a visit with the best sleep doctor near you using our secure online appointment request form.
We look forward to helping you achieve a better night’s rest!