Better Sleep Hygiene
The term "sleep hygiene" refers to the habits that you can follow to improve your ability to fall asleep and stay asleep. They are common sense, healthy sleep habits that help to promote better sleep. Most people do not realize that your daily behaviors can have a huge impact on your ability to obtain a restful night's sleep. Your actions during the day, but especially before bedtime, can make it difficult to fall asleep, stay asleep or get restorative sleep. This is especially true if you also suffer from the symptoms of sleep apnea.
If you are suffering from a general lack of good sleep because of your sleep apnea symptoms, there are several lifestyle changes you can make to start obtaining a good night's sleep! While these changes cannot cure moderate to severe cases of sleep apnea, they can be extremely helpful to those who suffer from mild sleep apnea symptoms. By making some of these lifestyle changes, in conjunction with oral appliance therapy, your sleep apnea treatment will more effective.
- Lose weight
- Exercise regularly and moderately, but not within 2-3 hours of bedtime
- Avoid eating too late at night
- Avoid alcohol or sleeping pills within 4 hours of bedtime
- Limit caffeine consumption, especially later in the day
- Sleep on your side instead of on your back
- Eliminate use of technology right before bedtime; use the bed for sleep only
- Make sure your sleeping environment is a comfortable temperature, dark and quiet
- Take a hot bath before bedtime to increase melatonin production
The professional team at Georgia Dental Sleep Disorders is here to help you improve your sleeping habits and treat any sleep apnea symptoms that are holding you back from a good night's sleep. We offer a personalized and friendly approach to all our patients who want to address their sleep problems. We will work with you to create a customized plan so you receive the best possible treatment and outcome. Please contact our office today for a consultation!