A Guide to Restful Sleep

Sleep. It plays an important role in both our physical and mental well-being. Good sleep helps improve cognitive functions like learning and memory while also regulating mood, stress, and maintaining a healthy weight.

With sleep having such a significant impact on our health, why is it that approximately one third of adults in the U.S. report not getting enough of it, according to the CDC? While the reasons can vary, from busy schedules to sleep disorders, it's clear that making sleep a priority is key to better health. 

While sleep is important at any age, it’s especially important for teens and children. Not only is it great for brain development and physical growth, but it also plays a role in academic performance. Lack of sleep can affect concentration, productivity, and memory. 

"During sleep, the body and the brain undergo restorative processes which are vital to our health. Poor sleep is associated with many problems, including traffic accidents, workplace accidents, weight gain, hypertension, diabetes, anxiety, depression, and dementia. For anyone who wishes to live a healthy, happy life, optimizing sleep is a pivotal step." -  Dr. Victor Peng, a provider with Frederick Health Medical Group Sleep Medicine.

Common Sleep Issues

According to the American Sleep Association, over 50 million people have a sleep disorder. Here are the most commonly reported sleep issues:

• Trouble falling and staying asleep
• Not feeling rested upon waking up
• Daytime fatigue
• Low appetite
• Headaches
• Mood swings
• Itching skin while falling sleep

Tips for Restful Sleep

Having healthy sleep habits is often referred to as having good sleep hygiene. Cutting out eating and drinking, especially sugary foods and caffeinated drinks, right before going to sleep will help to sustain a longer, more peaceful night’s sleep.  Establish a “cutoff point” in the evening for food and drinks to promote healthier sleep hygiene.

Develop a bedtime routine and stick to it

Giving the brain that cue is a significant factor in achieving restful sleep each night. To create a bedtime routine, think about things that bring you peace and relaxation and do those things on a nightly basis before going to bed. When this routine becomes habitual, it will let your brain know that it’s time to prepare for sleep.

Create a peaceful sleeping environment

Taking the time to make the bedroom a sleep sanctuary will pay off big time when it comes to getting better sleep. Consider removing things like a work desk, exercise equipment, TV, and anything else that can distract you from sleep. 

Reduce daytime napping

If napping is needed, set parameters for yourself like no napping late in the day, keeping naps to under one hour, and removing distractions when trying to nap.

Clear the mind before going to bed

When the brain is active, it’s difficult to tell it to stop and go to sleep. Journaling, meditating, drawing, talking out a problem or an idea, or anything else that can help the mind rest should be added to the bedtime routine.

Exercise regularly

Exercise is one of the best ways to improve sleep and overall health. According to a recent study from the National Library of Medicine, physical activity can help you sleep better by increasing melatonin, which helps you fall asleep faster, reduce stress, which typically affects falling asleep, and regulate body temperature, which is essential to better sleep. 

Studies show that adults who exercised 30 minutes a day slept for an average of 15 minutes longer than those who did not exercise.

Make an Appointment with a Medical Provider

After following a routine and practicing good sleep hygiene, if you find sleep problems continue, like persistent insomnia, excessive daytime sleepiness, loud snoring or gasping for air, restless leg syndrome, or nightmares and sleepwalking, it’s time to schedule a visit with your primary care provider. They will review your symptoms and may refer you to a Sleep Medicine or Ear, Nose, and Throat (ENT) specialist.  

A Sleep Medicine specialist will work with you to diagnose your sleep disorder and recommend appropriate treatment plans. Frederick Health Medical Group Sleep Medicine helps treat a variety of sleep conditions such as sleep apnea, snoring, insomnia, restless leg syndrome, REM behavior disorder, and more. A provider may recommend a sleep study, which can be arranged through the Frederick Health Sleep Diagnostic Center. 

If you aren’t sleeping due to snoring, nasal obstruction, sinus issues, or difficulty breathing, seeing an ENT provider may be a part of your treatment plan. Frederick Health Ear, Nose & Throat Care can diagnose underlying issues that affect airflow during sleep and offer minimally invasive procedures to help you breathe easier and rest more soundly. Struggling with sleep apnea and find CPAP machines are uncomfortable or don’t work? We offer innovative FDA-approved surgical solutions that help keep your airway open during sleep. Our skilled ENT surgeons use advanced treatments that let you rest without masks or machines so you can be comfortable throughout the night. 

“Untreated sleep disorders, such as obstructive sleep apnea, can significantly affect cardiovascular health, cognitive function, and overall quality of life.” Says Dr. George Coppit, surgeon and Medical Director for Frederick Health’s Ear, Nose, & Throat Care. “Our expert team of ENT surgeons work closely with Sleep Medicine specialists to provide thorough evaluations and offer advanced, minimally invasive surgical options for patients who may not tolerate CPAP machines. Our goal is to restore health sleep patterns so patients can experience lasting improvements in their health and daily functioning”. 

Take your first step towards a good night’s rest and enjoy the full benefits of quality sleep again. Schedule an appointment with a Frederick Health Primary Care provider by visiting frederickhealth.org/FindAProvider or calling 240-215-6310.