You do not need to have sleep apnea in order to have problems falling asleep at night. At CPAP Pro we have helped thousands of sleep apnea patients through our revolutionary sleep masks. In this article we will highlight some of our best advice on how to quickly fall asleep. A problem many face is not getting adequate amounts of sleep, and many will twist and turn for up to an hour before actually falling asleep. Not an exclusive issue for sleep apnea sufferers, these quick 10 tips will outline some steps for how you can easily and rapidly fall asleep.
10) Do Something
Laying in bed and can not fall asleep? The experts say it is better to get up again. Watch some TV, clean up a little or read the newspaper. Try going back to sleep again in 15-20 minutes.
9) Skip Late Meals
Late night meals and caffeine should be avoided. The biggest meal of the day should take place when you need the energy boost it provides. Evenings should be limited to a light meal or snack. If you have problems falling asleep, cut out all caffeine after noon. That means no sodas, coffee or energy drinks.
8) Take A Bath
A good tip not only for apnea patients but everyone is to take a hot bath before going to bed. A hot shower, jacuzzi or bath will increase your body temperature and ultimately make you feel more relaxed and ready for bed. Bring a cup of tea with you in the bathtub! Chamomile tea has a great calming effect.
7) Make It Comfy
Whether it means investing in new pillows or re-arranging the bedroom, make sure your bed is the most comfy place in the house.
6) Sleep Schedule
At CPAP Pro we recommend all customers to keep a steady sleep routine. Having a routine of when you wake and when you sleep can help eliminate stress. Try always getting in bed at about the same time, or as close as you get during weekends. If you are not able to keep a consistent schedule, at least have a routine every night before going to bed. That could be doing to dishes, turning off all lights, reading a book, or something different. Try doing the same activity every night right before bedtime, and eventually, your brain will automatically associate the given activities with falling asleep.
5) Keep It Cool
We advice CPAP mask clientele to keep a nightly temperature of about 66-67°F for optimal sleep. It can be difficult to fall asleep if the temperature of the room is too warm. So whether it is opening a window or putting on the AC, keep the bedroom cool when going to bed.
4) Be Active During the Day
The importance of physical activity can never be exaggerated enough. Although it is not a good thing to have a hard workout session immediately before going to bed, some physical activity through the day is important. Your body should feel tired from some form of physical work every day, whether its from a hike, lifting weights or biking.
3) Read Something
Semi-interesting reading material is the key for many suffering from insomnia. Many sleep apnea patients will also tell you a boring book is the best tip for quickly falling asleep. Whatever you do, refrain from re-checking the time over and over again.
2) Complete Darkness
Sleep- and CPAP experts will tell you: the darker surroundings – the better and deeper sleep you will experience. Fall asleep faster by getting new curtains blocking out all light, and invest in ear plugs if you live in a noisy area. Complete silence and complete darkness are key factors to long, deep sleep.
1) Calm Down
The secret to quick sleep is being completely relaxed in mind and body. Leave work at work. Don’t rethink the day or start planning for tomorrow’s workday. Disconnect from your devices and e-mails, and avoid looking at the phone or computer in bed. Most of us can’t fall asleep because our brains keep working and preventing us from relaxing and eventually falling asleep. It is crucially important not to overthink work, checking e-mails, etc. when trying to sleep. Don’t bring worries to bed.
As a provider of sleep apnea machines and interface nasal masks for nearly 20 years, you can trust our expertise for sleep apnea CPAP gear. If you are diagnosed with OSA and in need the lightest and most comfortable mask, give us a call today!