If you have sleep apnea, you know a good night’s rest can be difficult to come by. Although a CPAP or oral appliance makes it easier to breathe, warmer weather can make it more challenging to doze off. If you aren’t waking up feeling alert and well-rested, it can affect your summer plans. You don’t have to toss and turn all night. Here are 6 tips from your sleep dentist to get the rest you need to feel your best this summer.
1. Avoid Napping
Most adults require 7 to 9 hours of sleep nightly. If you’re not getting enough sleep, you may take a little catnap to recharge your batteries; however, this can make it difficult to fall asleep. It’s best to avoid napping throughout the day to drift off to sleep quicker at night.
2. Stick to a Schedule
It’s easy to stay up late or sleep in during the lazy days of summer, but this can throw off your sleep pattern. Instead, get up and go to bed at the same time every day, even on the weekends.
3. Skip Stimulants
An afternoon cup of coffee can give you a boost of energy, but it can affect your sleep cycle. Avoid caffeine, nicotine, alcohol, and other stimulants for at least 4 hours before going to bed.
4. Shut Off Screens
If you have a habit of watching TV or browsing social media sites before going to bed, it’s best to shut them off. Lights from screens are known to make it more difficult to fall asleep.
5. Create the Right Environment
The long days of summer mean more sunlight. Shut your blinds earlier in the day to dim your environment, triggering your brain to go into nighttime mode. It will also block the afternoon heat to keep your bedroom cooler. Lowering the temperature on your AC or using a fan will keep your room cool, making it easier to get some shut-eye.
6. Establish an Evening Routine
After eating dinner, create a nightly routine to make it easier to unwind after a long day. Consider taking a walk, practicing yoga, or reading a book to combat daily stress that may keep you awake at night.
Sleep Peacefully All Summer
Besides changing your sleep habits, don’t forget to follow your treatment plan for sleep apnea. Whether using an oral appliance or a CPAP, commit to your treatment, even if you are traveling for the summer.
With a few changes at home and sleep apnea therapy, you will get up in the morning feeling refreshed and ready to start your day. Don’t let fatigue interrupt your summer plans.
About Dr. Dean Hutto
Dr. Hutto earned his dental degree from the University of Texas Dental School and has completed advanced education in many specialties, like sleep apnea therapy. He is a proud member of various professional organizations, including the American Academy of Dental Sleep Medicine. Contact our office today to request your consultation to breathe easier, so you can sleep better.