Okemos, Lansing, East Lansing MI
We all need sleep, although most people don’t get enough zzzs. Daytime fatigue, moody behavior, and low performance at work or school are daily occurrences for the sleep deprived. You know the drill. You stay up too late binge-watching TV or staying out with friends, and the alarm clock sounds too early the next day. Then the weekend comes, and you figure you will catch up on lost sleep from the week. Unfortunately, these habits aren’t helping because you can never “catch up” on lost sleep. What should you do? Follow our six tips on the blog today and learn how to sleep better tonight.
- Get a comfortable mattress and pillow.
Mattress quality has come a long way in recent years. Traditional innerspring mattresses were a significant upgrade from the type used in the past, but brands now offer memory foam with cooling technology and adjustable beds. In theory, you spend a lot of hours in bed. So, it’s essential to have a comfortable mattress and pillow. If your mattress is more than 10 years old, sags, or causes you to have a restless night’s sleep and a backache, it may be time to upgrade to a new one. Many brands now offer a no-obligation in-home trial for 60-90 days to try the mattress and determine if it is right for you.
- Update to quality bedding.
Make your bed inviting using quality bedding with soft sheets and comfortable covers. You don’t have to spend a fortune on name brands or expensive bedding. But you may find that opting for a higher thread count is more comfortable than cheap bedding that doesn’t last long. You also may find that you need different bedding for the changing seasons, depending on where you live. Consider layering blankets during the winter to have enough covers to keep you warm but can remove layers if you get too hot. Additionally, you may find that having thin layers during warmer seasons is also convenient. Choose colors that match your furniture and walls to create a serene and inviting space for sleeping.
- Avoid light disruptions.
Light disruptions could be outdoor lighting shining through your windows, lamps or nightlights creeping around door cracks, or screens like TVs, phones, or smart tablets. Many people scroll on their phones or tablet while lying in bed. It can seem like the perfect time to catch up on social media notifications, check emails, or watch TikTok videos. Unfortunately, light of any kind, especially blue light from screens, interferes with your circadian clock, which tells your brain when it’s time to sleep and when it’s time to wake up. Therefore, we recommend avoiding screens at least one hour before bedtime. Additionally, adding blackout curtains and eliminating outside lights may help you rest better.
- Relax in peace and quiet.
Relax in peace and quiet to prepare your brain for bedtime. Before bed is probably not the best time to have difficult or emotional conversations. Establish a routine to allow enough time before bed to relax without bothersome noise or interactions with others. Perhaps you can read a book or magazine or do breathing exercises that prepare your mind for rest.
- Set the temperature just right.
The ideal temperature may vary for individuals, although research suggests sleeping in a room between 65-70 degrees promotes sleep. It might sound cold to you, but give it a try and see if it improves your sleep. If you wake up frequently because you’re too cold, adjust the thermostat to a warmer temperature. You may also benefit from turning on your ceiling fan or running a small fan in your bedroom to help cool and circulate fresh air.
- Soak up a pleasant scent.
Calming scents like lavender can help relax the brain and promote restful sleep. You can use essential oils by applying them to your skin or diffusing the oils in a diffuser. If you choose to use essential oils, be sure that you follow the manufacturer’s recommendation for usage to avoid any potential risks or harmful side effects.
What to do when you’re still tired the next day
After trying these tips, if you’re still chronically fatigued, consider undergoing a sleep apnea screening in Okemos. At Tenaglia Smiles, our sleep apnea dentist can assess your airway to determine if you could be at risk of a sleep-breathing disorder like obstructive sleep apnea. If so, Dr. Tenaglia may refer you to undergo an official sleep study. If you have sleep apnea or snore, you may benefit from oral appliance therapy, a simple and convenient sleep apnea treatment that doesn’t require electricity and doesn’t make any noise! To learn more about oral appliance therapy for sleep apnea or to schedule a sleep apnea screening, please get in touch with Tenaglia Smiles by calling (517) 347-6733 or visit us online to schedule a consultation.