Tips for Better Sleep Q&A

Falling asleep may seem like a struggle some nights, especially when you are lying awake in bed at three in the morning. However, you have more influence and control over your quality of sleep than you might think. Following healthy sleep habits can make the difference between restlessness and restorative sleep. Known as “sleep hygiene,” researchers have identified a variety of practices and habits that can help anyone maximize the hours they spend sleeping, even those living with a sleep disorder.

Tips on improving sleep hygiene include:

– Avoid caffeine, alcohol, nicotine and stimulants
– Create a sleep-inducing environment
– Establish a soothing pre-sleep routine
– Go to sleep when you are tired
– Do not watch the clock
– Use light to your advantage
– Keep a consistent sleep schedule
– Nap early—or not at all
– Lighten up on evening meals
– Balance fluid intake
– Exercise early

The best way to sleep may look different for each person, but in general, the ideal sleeping environment is dark, cool, and quiet. You should have the appropriate pillow, mattress, and bedding to provide you with comfort and support. If you are having difficulty breathing through your nose, it helps to have a glass of water nearby in case your mouth gets dry, or to use a humidifier.

In addition to this, the best sleeping position may vary from one person to the next, but it is typically recommended to sleep on your side or back; stomach sleeping is ill-advised as it can strain the neck, shoulders and spine. More than sixty percent of people sleep on their side; side-sleeping provides many benefits, such as:

– Helps keep the spine in healthy alignment
– Least likely of all sleeping positions to result in back pain (especially when supported with pillows)
– May reduce heartburn and snoring

In addition to improving your sleep hygiene, here are some bonus pointers for getting a better sleep, based on science and research:

– Have the Option of Dim Lighting — According to research, a darker room is paramount when trying to sleep better.

– Keep Your Bedroom Clean and Organized — Another pointer for creating the perfect sleeping environment is to keep your bedroom neat and tidy. A disorganized, cluttered room can have a negative impact on your peace of mind, which can lead to problems sleeping.

– Ensure That Your Room Smells Pleasant — Scents like lavender and eucalyptus are scientifically proven to induce a state of relaxation. On top of this, a foul or stale odor could prevent you from sleeping, so ensuring that your room smells nice will prevent this problem.

The sleep specialists at Koala® Center For Sleep & TMJ Disorders can help you get a better night’s rest with trusted treatments and techniques. We serve patients from all across the United States, and currently have seven locations, including: one in El Paso, TX; one in Kansas City, MO; one in Wausau, WI; one in Mishawaka, IN; one in Peoria – Dunlap, IL; and one in Bloomington, IL. Schedule an appointment with an experienced TMJ disorder specialist at any of our locations today to receive top-level care! We look forward to serving you!