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Posts for tag: Sleep Hygiene

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.

By Jeremy D McConnell, MD
April 08, 2020
Category: Medical
Tags: Sleep Hygiene  

Could a sleep hygiene issue be affecting your ability to fall asleep or stay asleep? Dr. Jeremy McConnell of Florida Sleep Specialists in Bradenton and Sarasota, FL, offers treatments and strategies that help improve your sleep.

How you can improve your sleep hygiene

Good sleep is dependent on a variety of factors, ranging from the foods you eat to the temperature of your bedroom. If you've been having trouble sleeping, these tips may help you get a little more rest:

  • Exercise Regularly: Daily exercise, even if it's only for 15 or 20 minutes, can improve sleep. Although exercising is helpful, working out just before you plan to go to bed can keep you up.
  • Decrease Your Use of Stimulants: Drinking coffee or cola or using nicotine products before bed can make it harder to fall asleep. Alcohol can cause the same problem. Although a drink may make you feel sleepy initially, you may find yourself wide awake just a few hours after you fall asleep.
  • Avoid Foods That Bother Your Stomach: It's difficult to sleep if you have heartburn or an upset stomach. It's a good idea to avoid eating or drinking foods and beverages that trigger these symptoms, such as fatty or fried foods, carbonated beverages, and spicy or rich foods.
  • Spend Some Time Outdoors: Regular exposure to sunlight helps regulate your sleep/wake cycle.
  • Limit Blue Light Exposure: Blue light from digital devices and LED devices can affect your level of melatonin, the natural hormone that helps you fall asleep. You may find that you sleep better if you stop using your devices an hour or two before you plan to fall asleep.
  • Improve Your Sleeping Environment: A lumpy mattress or flat pillows may cause aches and pains that affect your sleep. Replacing your mattress and bedding can improve your sleep, as can keeping your room as dark as possible. Sleep.org notes that the ideal temperature for sleeping is between 60 and 67F.
  • Visit a Sleep Specialist: Your Bradenton sleep specialist can identify the factors that cause your sleep problems and develop a treatment plan that helps you sleep better.

Do you have trouble sleeping? A visit to Florida Sleep Specialists in Bradenton and Sarasota, FL, can help you handle insomnia symptoms. Schedule an appointment with Dr. McConnell by calling (941) 792-8383 to schedule your appointment.