How to Cultivate Healthy Sleeping Habits


Your sleeping routine can affect your overall health, making you susceptible to infections. You might suffer from a sleep disorder if you have trouble falling asleep or sleeping through the night. You can create healthier sleeping habits to minimize the effects of sleep disorders Bridgewater, like poor concentration.

Types of sleep disorders

The following are common types of sleep disorders:

  • Insomnia
  • Restless leg syndrome
  • Sleep apnea
  • Narcolepsy
  • Jetlag

Symptoms of sleep disorders

If you have a sleep disorder, you might exhibit the following symptoms:

  • Trouble falling asleep
  • Trouble returning to sleep
  • Gasping for breath during sleep
  • Poor concentration
  • Unexplained weight gain
  • Loud snoring

Tips for healthy sleeping habits

If you want to eliminate the symptoms of sleep disorders, you can adjust your lifestyle choices. Creating a schedule and sticking to it can help you practice better sleep hygiene. If you have any underlying health condition that disrupts your sleep, ensure to seek treatment.

Create and maintain a sleeping routine

You should try and sleep for around 7-8 hours a night. While you might think eight hours of sleep is a lot, they give your body and mind a good rest. If you sleep enough hours, you will wake up feeling refreshed. 

Go to bed at a particular time and wake up at a specific time. The key is to be consistent and maintain that sleep schedule.

Exercise regularly

Regular exercise will strengthen your body and muscles. The increased blood supply will alert your body and mind, encouraging you to engage in activities that need attention. After 30-90 minutes, your body’s state of alertness will reduce, inducing a sleepy state. 

That is why people get meaningful exercise towards the end of their day.

Remove electronics from your bedroom

Electronics eliminate blue light, which encourages your brain to stay awake. The blue light prevents your brain from releasing melatonin, a hormone that promotes sleep. If your brain does not produce the hormone, you will not fall asleep quickly.

Your computer screen, television, and phone should be off when you get to bed. Try and refrain from using your phone while in bed.

Avoid large meals before bed

Your doctor might recommend eating three hours before bedtime so that you can promote digestion. If you eat a large meal immediately before going to bed, you might face digestive issues, making it difficult to sleep. Furthermore, you might gain unnecessary weight if you eat immediately before you sleep.

Limit or avoid daytime naps

Daytime naps can reduce the quality of sleep you receive at night. They might make it difficult for you to fall asleep because you are not as tired as you are supposed to be. If you must nap, avoid napping in the late afternoon and keep your naps short. You can nap for a maximum of 30 minutes.

If you have trouble falling asleep or returning to sleep when you wake in the night, visit Respacare for sleep disorders treatment. Your specialist will perform an extensive evaluation to ascertain the cause of your sleep disorder. Call or book an appointment online today.

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