Sleep tips infographic  

Tips For Improving Your Sleep


Sleep Hygiene

  • Maintain a regular sleep-wake cycle
  • Avoid caffeine or stimulants within five hours of bedtime
  • Avoid alcohol
  • Create a comfortable and dark bedroom environment
  • Utilize the bed for sleep, not work or study
  • Avoid screen time within two hours of desired sleep time
  • Avoid heavy meals in the evening
  • Avoid napping (exception: children)
  • Attempt to create a relatively quiet and relaxing bedtime routine

Sleep Extension

  • Adults require 7.5 to 8 hours of sleep per night
  • Optimally, one should be able to arise without the aid of an alarm clock.

Positional Therapy

  • For individuals with snoring or sleep apnea, breathing is improved when laying on their side. The effect of gravity on upper airway patency is less prominent when a person sleeps on their side rather than their back or stomach.
  • There are numerous home remedies to help with this type of therapy, we encourage you to speak to your physician about available options and products.

Optimal Body Weight

  • For overweight individuals, excess tissue results in more airway narrowing and can predispose to acid reflux during the night.
  • You can use a BMI (Body Mass Index) calculator to determine and monitor your body fat based on height and weight.

Mindfulness

  • Stress reduction techniques and meditation have been shown to significantly improve sleep quantity and quality, particularly in individuals who suffer from insomnia.

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