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Improve your sleep: Revitalize your nights, recharge your days

QDoc Virtual Healthcare Team
June 16, 2023

While some people face underlying medical issues that disrupt their sleep, others unknowingly self-inflict these issues. If you suspect a medical problem related to poor sleep quality, make an appointment with your doctor to discuss the matter and explore potential treatment options.

Sleep apnea, a common sleep disorder that causes breathing interruptions (like snoring), can contribute to poor sleep for everyone in the house. Identifying and addressing sleep apnea can positively impact the overall sleep quality of the entire household.

For those inadvertently sabotaging their sleep, a closer look at sleep hygiene can be the first step toward finding a solution. Sleep hygiene is the fancy term for promoting good sleep. Here are some suggestions to help you get a good night’s sleep:

Establish a consistent sleep schedule

Try going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.

Create a relaxing bedtime routine

Do things that tell your body it’s time to wind down. This can include reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.

Mattress matters

Take a good look at your mattress. Have you been rotating it the way the manufacturer suggests? If your mattress isn’t comfortable, you will not get a good sleep. Investing in a good quality mattress is not cheap, but the sleep benefits outweigh the price.

Create a sleep-friendly environment:

Make your bedroom a haven for sleep. Ensure it is cool, dark, and quiet. Consider using earplugs, an eye mask, buying new pillows, or white noise machines if necessary.

Limit screen time before bed

The blue light emitted by electronic devices like smartphones and tablets can interfere with your sleep. Try to avoid screen time for at least an hour before bed. Instead, engage in calming activities like reading a book or listening to soothing music.