How to Improve Your Quality of Sleep
By Jeremy D McConnell, MD
April 27, 2020
Category: Medical
Tags: Sleep Hygiene  

It’s time to take a look at your sleep hygiene and determine ways to improve your current sleep routine.

While we will all deal with a bout of bad sleep here and there, if you are having trouble falling or staying asleep you may be wondering what you can do to improve your sleep. If getting into bed is making you anxious, our Bradenton, FL, sleep medicine doctor, Dr. Jeremy McConnell, can help.

Limit Screen Time

While being exposed to sunlight is good for you during the day, too much light at night can cause sleep problems. This is because light tricks the body into thinking it’s daytime, which throws off your body’s circadian rhythm.

Blue light, which comes from your computer or phone, is the worst offender. Fortunately, there are apps that can block blue light on your computer. You can also choose to wear blue-light-blocking glasses, as well. However, the best option is to power down all electronics (including TV) for about two hours before going to bed.

Avoid Drinking Caffeine Later in the Day

While that jolt of caffeine in the morning can be a blessing, especially when it comes to helping you stay focused and energized, you won’t need this kind of stimulation in the evening. People who consume caffeine within six hours before going to sleep are more likely to deal with sleep problems, as caffeine can stay in the blood for anywhere from 6-8 hours. If you really just love the taste of coffee, switch to decaf in the afternoon.

Limit Daytime Naps

While power naps offer a wide range of benefits, from improving mood and energy levels to reducing stress, napping for too long can cause nightly sleep issues. If you are experiencing sleep problems, you may want to consider shortening your naps during the day or consider nixing the nap altogether and opt for going to bed a little earlier.

Get into Consistent Sleep and Waking Times

If you battle with restless sleep or insomnia, setting a consistent bedtime each and every night can support your body’s natural sleep-wake cycles. Even though you may be tempted to go to bed late on weekends, you may find that your sleep quality on weekends is worse than on weekdays.

If you are still having trouble sleeping even after implementing these strategies, it is important that you consult with a sleep specialist to find out what’s going on. The team at Florida Sleep Specialists in Bradenton and Sarasota, FL, is here to help—call us at (941) 792-8383.

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