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  • Writer's pictureValerie Petry

How To Establish A Great Sleep Routine

For someone who has a sleeping disorder like Acute Obstructive Sleep Apnea, getting a great night sleep can be hit or miss! So I do what I can to keep a really good sleep routine to help with the nights that don't go so well. Creating a good sleep routine, also known as sleep hygiene, is crucial for ensuring restful and rejuvenating sleep. Here are some steps to help you establish a healthy sleep routine:

  • Set a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

  • Create a Relaxing Bedtime Routine: Develop calming pre-sleep rituals to signal to your body that it's time to wind down. This may include activities such as reading a book, taking a warm bath, practicing gentle yoga or stretching, or listening to soothing music.

  • Optimize Your Sleep Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Use blackout curtains or an eye mask to block out light, wear earplugs or use white noise machines to minimize disturbances, and ensure your mattress and pillows are comfortable and supportive.

  • Limit Screen Time Before Bed: Reduce exposure to screens (phones, tablets, computers, TVs) at least an hour before bedtime as the blue light emitted can disrupt your sleep-wake cycle. Instead, engage in relaxing activities that promote restfulness.

  • Avoid Stimulants and Heavy Meals: Limit caffeine and nicotine intake in the hours leading up to bedtime, as these substances can interfere with your ability to fall asleep. Also, avoid large meals close to bedtime, opting for lighter snacks if needed.

  • Exercise Regularly: Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime. Exercise helps regulate sleep patterns and promotes better sleep quality.

  • Manage Stress and Anxiety: Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to reduce stress and calm your mind before sleep. Addressing underlying anxiety or worries through therapy or counseling can also improve sleep quality.

  • Limit Naps: If you need to nap during the day, keep it short (20-30 minutes) and avoid napping late in the afternoon or evening, as this can interfere with nighttime sleep.

  • Monitor Your Sleep Environment: Keep track of factors that may impact your sleep quality, such as room temperature, noise levels, comfort of your mattress and pillows, and any sleep disturbances. Make adjustments as needed to optimize your sleep environment.

  • Seek Professional Help if Needed: If you consistently struggle with sleep problems such as insomnia, snoring, or sleep apnea, consult a healthcare professional or sleep specialist for evaluation and appropriate treatment.

One thing I had to learn to practice is when going to bed keeping the electrical devices that give me access to e-books, social media, and texting apps on my desk away from my bed. My cell phone doesn't work the best so I don't scroll on it! lol By incorporating these strategies into your daily routine and prioritizing good sleep hygiene, you can improve the quality and duration of your sleep, leading to better overall health and well-being.

Check out this blog on Music and Well-being

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