Have you ever noticed how a good night of sleep can either make or break your day? A good night of sleep will help you feel recharged, full of energy, and ready to take anything that life throws at you. On the flip side, a poor night of sleep can cause you to feel drained, unmotivated, and unproductive all day. You might also feel increased levels of irritability and stress. Sleep deprivation can also have a huge impact on your health and cause an increased risk of heart problems and weight gain.
If you want to enjoy more happy, healthy days filled with energy, we encourage you to take control of your sleep health with these 6 tips for better sleep.
1. Stick to a Sleep Schedule
One of the easiest ways you can dramatically improve your quality of sleep is by simply sticking to a consistent sleep schedule. This means you go to bed and wake up at the same time every day. Your body runs on a circadian rhythm that performs on a loop that aligns with sunrise and sunset. When you stick to a consistent sleep schedule, even on the weekend, your body will get used to this routine and you will eventually fall asleep much faster and wake up without an alarm. Sticking to a consistent schedule is one of the easiest ways to ensure you get the right amount of sleep every night.
2. Optimize Your Environment
Your bedroom environment can also have a huge impact on your quality of sleep. For instance, if you sleep with the TV on, lots of light or background noise can cause your sleep to become disrupted. Optimize your sleep environment by making sure it’s nice and dark (blackout curtains are a great investment!). You can also use an app for white noise to block out external noises. Additionally, make sure your mattress, pillows, and blankets are comfortable. Another factor that can affect your sleep is bedroom temperature. For the best quality of sleep, it’s recommended to set your bedroom temperature to 70°F. Some people might find that a cooler or warmer temperature is preferable though.
3. Increase Daytime Bright Light Exposure
To help your circadian rhythm, it’s recommended to let your body know it’s time to be awake by simply increasing daytime bright light exposure. This can involve opening all the windows in your home to let in natural light or going for a walk outside during the day. Exposing your body to bright light during the day helps keep your circadian rhythm on track. For best results, try to expose yourself to 2 hours of bright light per day.
4. Exercise Regularly
This tip for better sleep will help you rest deeper and also benefit your heart health. Exercising regularly (150 minutes of moderate activity per week) reduces stress, helps burn off energy, and enhances your quality of sleep. Studies show that regular exercise cuts the time it takes to fall asleep in half. It also offers more benefits for insomnia than most drugs. For example, a study found that it cut time to fall asleep by 55%, time spent awake by 30%, anxiety by 15%, and increased total sleep time by 18%. For best results, take your workout outside during the day to reap the benefits of daytime brightness too.
Although exercise can help you sleep better, it’s not recommended to exercise too close to bedtime. It can actually have the opposite effect in this case.
5. Don’t Drink Caffeine Late in the Day
When your energy takes a dip after lunch, you might feel the urge to grab a cup of coffee. However, engaging in your afternoon cup of joe can do more harm than good. Studies show that drinking caffeine 6 hours before bedtime can worsen sleep quality. Caffeine can stay elevated in your bloodstream for 6 to 8 hours. If you’re more sensitive to caffeine, make sure not to drink coffee less than 8 hours before bedtime. If you just really love the taste of coffee, try drinking decaffeinated coffee in the afternoon.
Here are some alternative solutions to boost your energy levels in the afternoon:
- Eat an apple or other energizing food
- Go for a walk
- Stay hydrated
6. Get Sleep Apnea Treatment in Miami Beach, FL
If your energy levels are low every day no matter what tips for better sleep you follow, it might be a sign that you have a sleep disorder like sleep apnea. Sleep apnea means that your airway becomes obstructed during sleep. When this happens, the brain wakes the body up to start breathing again and the entire event can repeat hundreds of times throughout the night. As a result, those with sleep apnea don’t get a restful night of sleep. You may experience symptoms such as loud snoring, coughing or choking in your sleep, daytime sleepiness, irritability, difficulty concentrating, memory problems, and dozing off during the day.
Fortunately, at SoBe Dentist in Miami Beach, we can easily treat sleep apnea using oral appliance therapy. All you have to do is wear a comfortable appliance in your mouth while you sleep and it will help hold your airway open so you don’t stop breathing. Then, you will wake up feeling energized and refreshed!
Contact our Miami Beach dental office at (305) 535-2225 to book an appointment to discuss sleep apnea treatment options with our dentists today.
