Sleep is an essential part of recovery, both mentally and physically. It helps you stay healthy, think clearly, and restore your energy levels. Sleep issues can do the exact opposite. They can affect your mental and physical health, leaving you struggling throughout the day. Those with sleep disorders focus on the condition itself. While the underlying sleep condition should be treated, there are other factors that impact your sleep. You may wonder, is poor sleep hygiene is making your sleep disorder worse? Below you will find helpful information on how to get a good night’s sleep every night.
Is Poor Sleep Hygiene Making Your Sleep Disorder Worse?
Getting a good night’s rest can get more difficult as you get older. It can be even more challenging if you have a sleep disorder. Getting evaluated and treated by a sleep specialist is key. However, it is important to consider your sleep hygiene as well. Proper sleep hygiene is similar to other daily habits. Including these small habits every night can add up to an excellent night’s sleep. There are several sleep hygiene habits to choose from. Some include your diet, hydration, exercise, and the environment in which you sleep.
Your daily activities play a major role in your sleep quality and duration. In addition to your daily habits, there are helpful sleep hygiene habits to incorporate in the evening before bed. Winding down before bed is important. This may include meditation, stretching, a bath, a warm shower, or journaling. Finding what works for you is important, as each person is uniquely different. A skilled pulmonologist can help you determine what is right for you. Trial and error is an effective way to see what works for you.
When you have a sleep disorder, sleep hygiene is critically important. For the average person, a few bad nights of sleep are not major. Recovery can be easily achieved by focusing on rest and recovery. However, it can be detrimental to those with a sleep disorder. It amplifies existing problems, often worsening symptoms. It also makes it harder for the body to respond to treatment. Daytime fatigue can be excruciating and take weeks to recover from. Addressing sleep hygiene is critical for patients with a sleep disorder.
Effective Sleep Hygiene Habits
Sleep hygiene is not just what you do right before bed. It includes daily and nightly habits that positively impact your sleep. There are several evidence-based strategies to improve your sleep.
Consistent Sleep and Wake Times
Going to bed and waking up at the same time is one of the most effective strategies to improve sleep. This includes weekends, which can be difficult for many people to stick to. Consistent sleep and wake times anchor your body’s internal clock. This ensures that you fall asleep at the same time each night. Your body thrives on predictability, especially if you have a sleep disorder.
Reduce Screen Time
People spend most of their days on screens. Laptops, cell phones, desktops, tablets, and e-readers are common for people of all ages. The average screen time has skyrocketed over the last ten years. Screens emit blue light that suppresses melatonin production. Melatonin is the hormone that tells your brain it is time to sleep. If you spend more than a few hours a day on screen, limit it gradually. Additionally, avoid screens at least one hour before bedtime.
Avoid Caffeine and Alcohol Before Bed
Certain substances affect your sleep, especially when they are consumed too close to bedtime. Caffeine stays active in your system for five or more hours after you consume it. It is best to avoid caffeine in the afternoon and evening, as it can take time to clear your system without disrupting your sleep. Alcohol also negatively impacts your sleep. While you may fall asleep faster, it impacts the quality of your sleep. Avoid drinking for at least a few hours before bed for the best results.
Bedroom-Focused Activities
The brain is extremely powerful, especially when it comes to associating activities with places. This is why sleep experts suggest using your bedroom for activities traditionally meant for the area. Many suggest using your bed for sleep and sex only. For those who struggle to fall asleep, reading is also helpful. However, avoid eating, watching TV, or working in bed. When you create this boundary, the brain learns to associate getting into bed with falling asleep.
Winding Down Before Bed
Your daily habits have a major impact on your sleep. However, a consistent and curated sleep routine is also important. Each person is uniquely different, so you have to find what is right for you. Many people find relaxation through stretching, meditation, or journaling. A warm bath or shower can also promote optimal relaxation. Preparing your body and mind for bed can lead to more restful sleep.
When to Contact A Sleep Specialist
Treatment for your sleep disorder and good sleep hygiene are important. They ensure that your body gets enough good-quality sleep. Not getting enough sleep or getting poor-quality sleep can cause significant issues. Daytime fatigue, issues with concentration, and mood swings are common. When left untreated, it can lead to serious long-term health issues. Knowing when to contact a sleep specialist is important.
There are several signs you should seek help from a sleep specialist. If you have struggled with sleep for more than two weeks, it is time to get help. This can affect your daytime functioning, including at work or school. In many cases, your partner may notice your sleep issues. This may include snoring, choking, gasping for air, or long pauses when you sleep. If this is the case, professional help can improve your sleep. Untreated sleep issues can lead to several unwanted issues. Avoid waiting and get support as soon as possible.
Sleep Hygiene Support
Millions of people struggle with sleep issues that impact their daily lives. If you want to improve your sleep issues, contact Dr. Shukla and his team at the Asthma & Sleep Institute today to schedule an appointment!
