Q: What is the first step in improving your overall quality of sleep?
A: Our ability to get a good night’s sleep starts with the right environment and healthy habits that are conducive to restful sleep.
Sometimes we are our own worst enemy when it comes to not getting enough quality sleep at night. From worrying about chaotic schedules, family or health issues, job stresses to the temptations of late night television watching or last call social media checks, we are surrounded by distractions that can take us away from the sleep we need. This is commonly seen in all age groups, including our older adult population.
Healthy habits and sleep environments are known as your sleep hygiene. I encourage all my patients to consider the following sleep hygiene principles.
— The bedroom should only be used for sleep and sex.
— Have a constant bed time and wake time.
— Avoid alcohol and caffeinated beverages in the afternoon and evening.
— Avoid smoking, especially at night.
— Get daily physical activity or exercise.
— Make sure your bedroom environment is dark, comfortable and quiet.
— Avoid the use of any screen or light emitting technology in and around bedtime, including but not limited to televisions, phones, tablets, computers, etc.
— Limit daytime napping as this can inhibit the ability to fall asleep at night.
If you are struggling with falling asleep, staying asleep or any other sleep-related issue, you may benefit from a sleep study.
Dr. Chad Paxson is a sleep specialist with CHI Memorial Regional Sleep Center and a member of the Chattanooga-Hamilton County Medical Society