Are you groggy? Drinking more coffee than you should? Wishing for a nap? Bottom line: you’re tired and you need more or better quality sleep.
That may sound simple, but for many people, getting the right sleep is almost impossible. As we mentioned in earlier blogs this month, inadequate sleep can lead to some of the diseases that are the top killers of men in the United States! That’s why for today’s blog, we’re going to talk about tricks and techniques to getting the right amount of quality sleep. This is what’s known as good sleep hygiene:
- Make sleep a priority by keeping a consistent bedtime and wake schedule including
weekends. - Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
- Avoid eating, drinking alcohol, and using nicotine and caffeine close to bedtime. These can lead to poor sleep, keep you awake or disrupt sleep later in the night.
- Create a room that is dark, quiet, comfortable and cool for the best possible sleep.
- Keep work materials, computers and televisions out of the bedroom.
- Exercise regularly, but complete workouts at least one to two hours before bedtime.
If you try those things and still wake up throughout the night and are tired in the morning, you may have untreated sleep apnea. Sleep apnea has many negative health effects, the most basic of which is being tired throughout the day. What can you do? Talk to your housemates, kids or bed partner. Ask them if you snore or startle when you sleep. They see things you don’t. Ask them to record you on their phone if necessary.
If you suspect you might have sleep apnea, talk to your family doctor. They can help you get a sleep test. It’s painless and may change your life. If you are diagnosed, you’re doctor can prescribe several options including a CPAP or BiPAP machine. CPAP Central is an expert in all things CPAP and BiPAP. Visit our online catalog and find the key to getting a better night’s sleep.