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Basic Routines Can Get You Better Sleep

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A lot of people struggle getting to sleep and the main cause is poor habits. Here are some basic facts and things to consider to improve the sleep you get.

  1. Go to sleep at about the same time each night and wake up at the same time
  2. Adults need 7-8 hours sleep each night
  3. Relax before going to sleep- soft lights, meditate? slow things down
  4. Sleep in a darkened room - use a sleep mask
  5. Sleep in a quiet room - No TV , No Computer (avoid that blue light coming from the TV and computer)
  6. No alcohol or sedatives at  bedtime
  7. No late night heavy meals
  8. Avoid too many liquids late at night which may create the need for bathroom trips during the night
  9. Exercise every day
  10. Avoid naps if it makes falling asleep difficult (especially late afternoon naps)
  11. Avoid caffeine and nicotine in the evening
  12. Sleep in a cool room- temperature 60- 70 degrees
  13. Keep a Sleep Diary
  14. Use your bed and bedroom for sleep and sex, only
  15. Get into the habit of falling asleep within 5-10 minutes; if having difficulty, get up and do something soothing and relaxing (like reading,listening to soft music, or meditating) before trying to fall asleep again
  16. Make sure that your mattress and pillows are comfortable- if not, maybe it?s time to replaxe them
  17. Use earplugs if the bedroom is too noisy
  18. Position your alarm clock so that you are not watching the clock
  19. Take a warm bath or shower before bedtime
  20. If exercising late in the evening, keep it to something relaxing, like yoga

About the author 

Howard Hoffman

Hi! I'm Howard J. Hoffman, D.D.S. Actually, my patients and even friends call me Doc H. You may remember hearing me talking about conscious sedation on the radio, which earned me another nickname, "Miami's original sedation dentist." I am a member of the American Academy of Physiological Medicine and Dentistry (AAPMD).

Having practiced dentistry for over 45 years and working in Sleep Apnea since 1997.


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