Sleep Habits Everyone Should Practice for Good ENT Health

There’s no worse feeling than knowing you have to be up in a few hours but just can’t manage to fall asleep. As researchers are beginning to understand just how prevalent a lack of sleep is in the United States, the CDC recently declared insufficient sleep a public health problem. If you have difficulty falling or staying asleep, here are a few things you can do to help.

Go to bed at the same time.

There’s a reason why we put our kids to bed at the same time every night. A set bedtime lets your body “know” when it’s time to wind down. You should also have a regular nighttime routine that starts at the same time every night. This will help your body realize it’s almost time for bed and help you to relax.

‘Turn off’ before bed.

Lots of people think that sitting on their phone or watching TV is a good way to wind down before bed, but electronics in the bedroom actually stimulate your brain and can make it harder for you to fall asleep. Instead of grabbing your phone, read a book, color, draw, or meditate before bed.

Avoid alcohol and caffeine after 5pm.

While we’ve all heard rumors that a nightcap before bed can help you sleep, alcohol actually disrupts your REM sleep. And if you suffer from sleep apnea, alcohol can cause the muscles in your throat to relax, which will exacerbate your symptoms. Caffeinated drinks are also an obvious no-no right before bed, but people often forget that the effects of caffeine can stay in your system long after your last cup of coffee. Research suggests that you shouldn’t have any caffeine five hours before you plan on going to sleep.

Make your bedroom comfortable.

On those hot Florida nights, it can be hard to fall asleep without the air on. While central air may make the temperature of your room feel better, it can actually be contributing to poor sleep. That ‘stale’ air can dry out your room and throat, meaning you’re likely to wake up in the middle of the night coughing. Before heading to bed, make sure the humidity levels in your room are normal.

If you're having difficulty falling asleep, staying asleep, or suffer from sleep apnea, we encourage you to make an appointment at Florida Ear Nose Throat right away. We can help diagnose and manage sleep apnea with the latest procedures and therapies. To schedule an appoint, give us a call at (877) EAR-NOSE.