Snoring, insomnia, sleep apnea, restless legs syndrome, teeth grinding, and more; while good sleep is necessary for your health, there are multiple sleep disorders out there that can make a restful night seem like an impossible task. In fact, it’s estimated that between 50 and 70 million adults in the United States suffer from some type of sleep disorder.
If you’re ready to put your sleep disorders to rest, keep reading for helpful tips to manage the issue.
1. Reduce Your Caffeine Intake
Everyone knows that caffeine keeps you awake. That’s why coffee is such a popular drink in the morning. However, not many people realize just how long caffeine can stay in your system. It can take up to eight hours for the effects of caffeine to wear off.
That means if you have a cup of coffee at lunch or a soda with dinner, you could end up tossing and turning at night. Try to cut off your caffeine intake at least four to six hours before you plan on going to bed to give your body a chance to calm down.
2. Keep the Bedroom Dark and Quiet
Create the ideal sleep environment in your bedroom by keeping it dark and quiet. Put blinds or curtains over your windows to block out streetlights. Additionally, keep your room temperature between 68 and 72 degrees Fahrenheit for the best sleep.
3. Get in a Good Workout
Regular exercise can help with many sleep disorders. It can help those who snore lose weight, which can cut down on the severity of snoring. Regular exercise can also help those who suffer from insomnia get a good night’s sleep. However, what time of day you exercise is key. Exercise releases endorphins, which makes you feel energized and more alert. Therefore, it’s a good idea to exercise in the morning instead of exercising at night.
4. Turn off All Electronic Screens
The light that comes from our phones, tablets, televisions, and computers can prevent the body from releasing melatonin, a natural hormone that the body produces to help us go to sleep. To let your body get back to producing this important sleep hormone, you should turn off all electronic devices one hour before bedtime. Rather than checking your email or watching television before bed, try listening to music or reading a book with a soft light.
5. Get Advice through a Health App
If you find yourself wide awake late at night, you can also turn to a health app as an easy and innovative way to get advice on dealing with your sleep issues. Apps such as Curely put you in touch with board-certified doctors who can help you with questions about symptoms or offer advice on everyday wellness. Since Curely uses health professionals from around the world, you can still get advice on how to fall asleep even in the middle of the night.
Getting that much-needed rest is important for functioning the next day. Keep these tips in mind to help you fall asleep and get the rest your body needs.