6 Tips For Getting Better Sleep

If this sounds like you, you could be suffering from Obstructive Sleep Apnea (OSA). In this case, you may be a candidate for a SomnoMed oral device, which will effectively treat your OSA and allow you to sleep better. In addition to oral appliance therapy, there are also several other actions you can take to get better sleep. We’ve listed some below.

1. CUT OUT CAFFEINE LATER IN THE DAY

Caffeine is consumed by approximately 90% of the US population, and for obvious reasons: a single dose can boost your energy and enhance your focus. However, when you take caffeine late in the day, it will stimulate your nervous system and may prohibit your body from relaxing into proper sleep at night. Caffeine can remain elevated in your blood for up to 6-8 hours, so if you’re sensitive to it or have difficulty sleeping, it’s recommended that you don’t consume it after 3 PM or 4 PM.

2. TRY TO STICK TO A SLEEP SCHEDULE

Your body’s circadian rhythm, a natural, internal process that regulates your sleep and wake cycle, repeats roughly every 24 hours, functioning on a loop. Some studies have shown that irregular sleep patterns can alter your circadian rhythm and melatonin levels, which signal your brain to sleep. Thus, staying consistent with the times at which you go to sleep each night and at which you wake up each morning can help sleep quality in the long-term. Try and get in the habit of going to bed and waking up at similar times each day.

3. REDUCE BLUE LIGHT EXPOSURE AT NIGHT

Related to your circadian rhythm mentioned above, nighttime blue light exposure can trick your brain into thinking it’s still daytime. This results in a reduction of hormones such as melatonin, which helps your body know when it’s time to sleep and when it’s time to wake up. Electronic devices such as smartphones and computers are some of the worst culprits when it comes to blue light emissions. 

Happily, there are several ways to limit blue light exposure, including but not limited to: blue-light blocking glasses; apps that block blue light; and, perhaps the easiest option, simply turning off the television and any bright lights at least two hours before bedtime.

4. LIMIT LATE-NIGHT SNACKING

Studies have shown that eating later at night may have a negative impact on both sleep quality as well as the natural release of melatonin and HGH (a critical part of restoring your body during rest). However, certain meals and snacks a few hours before bed may actually improve sleep quality. For instance, some have found that foods rich in carbohydrates may help, as these foods likely increase the level of sleep-inducing tryptophan in your blood. That being said, listen to your body and do what feels right for you; one option is to try out different eating habits to see what works best.

5. TAKE A HOT BATH OR SHOWER TO UNWIND

Another popular way to attempt to improve sleep quality – and potentially shorten the time it takes to fall asleep – is to take a relaxing bath or shower before bed. One study found that participants who took a hot bath 90 minutes before bed improved their sleep quality and were able to achieve a deeper sleep. If you’re not in the mood or don’t have the time to take a full bath, simply soaking your feet in hot water can help you relax, as well.

6. GET TESTED FOR OBSTRUCTIVE SLEEP APNEA

An underlying health condition may be the cause of your sleep issues. A common sleep disorder is Obstructive Sleep Apnea (OSA), which causes episodes of decreased oxygen supply to the brain and other areas of the body – resulting in poor sleep quality. If you’re struggling to sleep well and/or experience excessive daytime sleepiness, talk to your doctor about getting tested (easy at-home sleep tests are available!). Oral Appliance Therapy with a SomnoMed device is a clinically proven, effective treatment for mild to moderate Obstructive Sleep Apnea.

A good night’s sleep is certainly possible for you – we hope we’ve helped with some ideas on how to achieve it! If you think you or someone you know may be suffering from sleep apnea, reach out to us. We’ll help you get started with how to get a diagnosis and/or assist with acquiring the right treatment option for you: https://somnomed.com/en/find-a-clinic/

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