Warmer temperatures, longer daylight hours, and changes in daily routines can all contribute to restless nights. If you’re struggling to get a good night’s sleep during the summer, you’re certainly not alone. Having sleep apnea can make these challenges even more pronounced, leading to daytime fatigue, irritability, and difficulty concentrating. To help you rest easier this season, here are some effective tips for improving your sleep quality.
Minimize Light Exposure Before Bed
Your body’s internal clock, or circadian rhythm, is heavily influenced by light exposure. Too much light in the evening can throw off your sleep schedule, making it harder to fall asleep. To promote better sleep, try to limit your exposure to bright screens (i.e., from laptops, smartphones, and televisions) at least an hour or two before bed. A helpful tip is to place your electronic devices out of reach to reduce the temptation of late-night scrolling.
Stick to a Consistent Sleep Schedule
Summer often brings a more relaxed lifestyle, which can tempt you to stay up later and sleep in. While it’s tempting to take advantage of the longer days, it’s crucial to maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle, leading to better overall sleep.
Avoid Alcohol and Caffeine Before Bed
Your daily habits can have a significant impact on how well you sleep at night. For instance, drinking caffeine too close to bedtime can make you feel jittery and alert, disrupting your ability to fall asleep. Similarly, while alcohol might initially make you feel drowsy, it can interfere with your sleep cycle and worsen sleep apnea symptoms. To improve your sleep quality, try to limit your intake of these substances, especially in the hours leading up to bedtime.
Take a Refreshing Nighttime Shower
After a long, hot day, it’s common to feel sticky and uncomfortable, especially if you’ve been using bug spray, sunscreen, or sweating a lot. A quick shower before bed can help you feel clean and refreshed, making it easier to relax and drift off to sleep. Plus, going to bed clean can prevent skin irritation, ensuring you stay comfortable throughout the night.
Stay Hydrated, But Time It Right
Staying hydrated is essential, particularly during the hot summer months. However, timing is key. While it’s important to drink plenty of water during the day, try to reduce your intake in the hour or two before bed. Drinking too much water right before bedtime can lead to frequent trips to the bathroom, disrupting your sleep.
If you’re struggling to get restful sleep this summer, these tips can help you make the most of your nighttime routine. By making a few simple adjustments, you can enjoy the quality rest you need to stay energized and healthy all season long.
About the Practice
At Exceptional Dentistry Pain and Sleep Solutions, our team specializes in treating sleep apnea with a comprehensive approach. With our expertise, you can look forward to better sleep and overall health. To schedule an appointment or to learn more about our sleep apnea treatment options, visit our website or call (301) 871-6660.