Nothing is quite as restorative as a good night’s sleep. If it feels like it’s been years since you got a good night’s sleep, you’re not alone. Scientists estimate that around 80 million Americans experience sleep problems each year.
While sleep disorders like sleep apnea and chronic snoring may be keeping you from a restful sleep, sometimes problems sleeping simply require better sleep hygiene. Read on to learn if you're making a common mistake that is costing you a good night's sleep!
What is Sleep Hygiene?
According to the National Sleep Foundation, sleep hygiene is a variety of different practices and habits that are necessary for good nighttime sleep quality -- and daytime alertness. Quality sleep has a huge impact on your mental and physical health. American adults need 7-9 hours of sleep for optimal benefits. Dr. Osborne and our team have rounded up the following list of common mistakes people make that may be preventing them from getting the rest they deserve.
While a quick daytime nap of 20 to 30 minutes can improve alertness and leave you feeling refreshed, longer naps can wreak havoc on your nighttime sleep schedule. Limit your naps during the day to improve your chances for quality sleep at night.
At first, you may not think that there is a relationship between sunlight and your sleep. However, adequate exposure to sunlight during the day can help you sleep at night. If you’re prone to staying inside all day, try incorporating more sunlight into your daily routine.
While we all go through periods of upheaval where the idea of a daily “routine” seems laughable, sticking to a routine can have a huge impact on your sleep quality. If you can, attempt to go to sleep and wake up at around the same time every day -- even on weekends.
Electronics Before Bed
If you rely on Netflix, mindless scrolling through your phone, or other electronics to help you wind down in bed, this habit may be backfiring. The blue light from screens can disrupt your body’s normal sleep rhythm and lead to poor quality sleep. Try to limit screen time starting one hour before bed.
If you feel like you’ve tried every sleep hygiene trick in the book and you still can’t get quality sleep, our team may be able to help. You may be experiencing a sleep disorder like obstructive sleep apnea. To ask our team any questions about how our customized oral appliances can help improve your sleep or to schedule your free consultation, call our office today!