Everyone needs sleep. It’s the time when our brains restore and the cells throughout our body rejuvenate, but unfortunately, many people suffer from chronic fatigue, mood swings due to lack of quality sleep, low performance at work or school, and deal with sleep deprivation. Sometimes, we have ourselves to blame for staying up too late and having an inconsistent sleep schedule. Then sleep in on the weekends in hopes of catching up on lost sleep. But sleep doesn’t work that way. You can’t actually catch up by sleeping in. But what’s the best way to get a good night’s sleep? Today on the blog, Franklin sleep apnea dentist Dr. Lee Palmer provides six tips to improve your sleep tonight.
Get a comfortable mattress and pillow
Your mattress and pillow should be replaced at least every 10 years because they wear out and no longer provide enough support. It’s essential to have a comfortable bed to ensure enough support and avoid restless nights and backaches. If you’re a little leery about upgrading to a new mattress, consider opting for one that offers an in-home trial so that you can be sure you choose the right fit for you and your sleep partner.
Upgrade your bedding
Quality bedding goes hand in hand with a good supportive mattress and pillow. If you invest in a nice mattress but put rough and scratchy sheets on it, you won’t reap the full benefits. The quality of sheets depends on thread count and the material used. The higher the thread count, the better the quality of the material. Microfiber sheets have become increasingly popular. These lightweight, super-thin fibers are less prone to wrinkling and sometimes offer moisture-wicking capabilities. Just look for microfiber sheets with a tighter weave, which makes them more durable and last longer.
Block out the light
Light disrupts your circadian rhythm. Interior lights like nightlights or lights from outside can hinder your ability to sleep. Additionally, electronic devices like the TV, cell phones, and tablets also interfere with sleep quality. Therefore, block out any outside light by installing light-blocking curtains, place nightlights in an outlet that does not shine directly in your face while in bed, and turn off all electronic devices at least an hour before bed.
Relax in peace and quiet
Help yourself unwind and relax by reading a book, practicing yoga or meditation, or listening to soft music before bed. Right before bed is not the ideal time to get worked up in a heavy conversation, wrap up duties from work, or stress over everything that you have going on in your life. Try to take some time to relax and prepare your brain for sleep. Those life stressors aren’t going anywhere. They will be there in the morning!
Adjust the temperature
The ideal temperature for sleeping is between 65-70 degrees, although the exact temperature may vary. Avoid setting the thermostat so high that you wake up sweating or too low that you shiver and shake all night. You can also turn on the overhead fan to help stay cool and circulate fresh air.
Use aromatherapy
Lavender and chamomile are calming scents that can help promote restful sleep. Apply essential oils to your feet at night or diffuse them for relaxing aromatherapy.
Get better sleep in Franklin and Thompson Station, Tennessee
If you try these tips and still do not sleep well or experience chronic fatigue, then contact Lee Palmer, DDS, for an airway screening. You could have obstructive sleep apnea, a condition that impedes airflow while sleeping and leads to chronic fatigue. To learn more or schedule a consultation, please call (615) 794-0756.