A Guide to Restful Sleep for Better Sleep Month

May is Better Sleep Month, a month dedicated to encouraging people to develop better sleep habits to achieve restful, rejuvenating sleep. This important initiative is supported by the Better Sleep Council, an institution that is focused on raising awareness of sleep and its impact on our overall health. Getting enough quality sleep at the right time can help protect mental health, physical health, quality of life, and safety. In children and teens, sleep also helps support growth and development.

"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 this study, exercising helps promote healthier sleep.

Get surgical care if needed

If you struggle with sleep apnea and find CPAP machines are uncomfortable or don’t work for you, we offer innovative FDA-approved surgical solutions that help keep your airway open during sleep. These advanced treatments let you rest without masks or machines, so you can enjoy the full benefits of quality sleep again

For more information on sleep tips, sleeping disorders, or general sleep hygiene, visit our Sleep Studies page, or contact our Sleep Center by calling 240-566-3802.