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Did you know that 1 in 3 American adults aren’t getting enough sleep? Sleep is essential to our health as it allows our mind and body to recharge, helping us feel refreshed when we wake up.  

Springtime is a time of rebirth and rejuvenation. The perfect time for you to practice good sleep hygiene and improve your health so you can catch more of those elusive z’s. Take a look at our tips for doing so: 

1. Establish a Sleep Schedule 

Having a sleep schedule ensures our bodies get a consistent amount of sleep, leaving us feeling better and more alert when we wake up. Depending on when you want to wake up in the morning, plan to go to bed at a time that allows for 7-9 hours of sleep. The CDC recommends: 

• Adults 18-60: 7 or more hours per night 
• Adults 61-64: 7-9 hours 
• Adults 65+: 7-8 hours  

2. Use a Sleep Cycle App 

If you find yourself distracted and struggling to get to sleep on time, try using a sleep app. There are many free and paid options available in the Android and Apple app stores. Both Androids and iPhones have built-in apps, Clock and Alarm, respectively that allow you to set a sleep schedule that reminds you to start your bedtime routine and wakes you up in the morning with an alarm. 

3. Avoid Consuming Stimulants Before Bed 

Yes, this means no nicotine, caffeine, and minimal sugar before bed. Nicotine and caffeine can keep you awake for hours and alcohol can disrupt your circadian rhythm.  

4. Watch What You Eat Before Bed 

Who doesn’t love a late-night snack? Be mindful of the snacks you’re consuming and opt for something light, like toast, fresh fruits or veggies. Try to avoid eating big meals for a few hours before sleeping. 

5. Limit Your Naps 

Lunchtime may be a great nap time, but napping can disrupt your sleep schedule and cause you to feel less tired when it’s time for bed. Take naps that are 30 minutes or less. 

6. Avoid Artificial Light 

You’ve heard it time and again – put your devices down before heading to bed. Artificial lights from smartphones and TV screens can suppress your melatonin, which is associated with control of the sleep-wake cycle, and stimulate your brain, making it harder to fall asleep. 

7. Exercise Regularly 

As you already know, physical activity is essential to our health. Exercising for just 30 minutes during the day can make a big difference in our health and can make you feel more tired at night.  

8. Create a Routine 

Establish a bedtime routine that allows you to relax your body and mind. Some activities you can incorporate 30-60 minutes before bedtime include reading, meditating and stretching. 

9. Use a White Noise Machine 

Many people find it hard to sleep when surrounded by loud noises, whether it’s traffic or your neighbors. A white noise machine can mask these sounds and provide you with a gentle hum to help lull you to sleep. There are many options available to explore. 

10. Speak to Your Doctor about A Potential Sleep Disorder 

If you’ve tried several things but are still having trouble sleeping, it may help to speak to your doctor about your symptoms. If you’re someone who has already been diagnosed with sleep apnea, our respiratory therapists can help you find the right sleep therapy solution for your needs! 

CarePro is ready to help you sleep better. Our Respiratory Therapists can help you find the CPAP/BiPAP equipment that best fulfills your unique needs, ensure it fits properly and provide you with expert advice and guidance. Take control of your sleep health and contact us today to learn more!