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A Good Bedtime Routine Can Help You Manage Sleep Apnea

December 19, 2022

Filed under: Uncategorized — sleepsnoringtmj @ 4:52 pm
Woman holding pillow, establishing bedtime routine for sleep apnea

At the end of each day, you may have a lot on your mind. Winding down and preparing for sleep might be a low priority. But did you know that having a good bedtime routine can actually help you manage your sleep apnea in Fort Worth? Below, you will learn how that is the case. You will also discover some important components of an effective nighttime routine.

Benefits of a Good Bedtime Routine

One huge benefit of a good bedtime routine is that it encourages compliance with sleep apnea treatment. In fact, one group of researchers found that patients were much more likely to use their CPAP machine for at least four hours each night if their bedtime was consistent within 45 minutes. It is likely that the same could be said for patients who use an oral appliance rather than a CPAP machine.

Here are some other significant benefits of having a stable bedtime routine:

  • It can help you unwind and fall asleep with minimal tossing and turning.
  • It can help you get the full 7 – 9 hours of rest that your body needs to function optimally.
  • It minimizes activities that can interfere with the quality of your sleep.
  • It supports your body’s natural circadian rhythm.

Components of a Good Bedtime Routine

Here are some suggestions to help you establish a good bedtime routine:

  • Adjust your eating habits. You should not be starving when you go to bed, but you should also not be overly full. Try to eat your heaviest meal of the day at breakfast or lunch, and eat something lighter for dinner.
  • Avoid alcohol and caffeine. Depending on how sensitive you are to caffeine, you may find it beneficial to have your last cup of coffee before noon. It is also wise to avoid alcohol during the last few hours before bedtime. Although it can make you drowsy, it can also interfere with the quality of your sleep.
  • Turn off your screens. The blue light emitted by phones and computer screens can trick your brain into staying alert even when your body is ready to sleep. Reading or talking with your family members are activities that can help your brain to relax.
  • Unwind. What makes you feel relaxed? Some people enjoy a hot shower and a pampering skincare routine before bed. Whatever it is that helps you get into sleep mode, try to incorporate it into your nightly routine.

Establishing Your Routine

It might take a few weeks before you fully settle into your new bedtime routine, but rest assured that your efforts will be worth it!Using an app or piece of paper to track your new habits can give you insight into your activities and motivate you to stay on target. Hopefully, it will not be long before you are enjoying better-quality rest each night.

Meet the Practice

As someone who was diagnosed with sleep apnea in 2009, Dr. Mitch Conditt is a sleep dentist has special empathy for his patients. If you suspect you have sleep apnea, or you are looking for alternatives to your CPAP machine, our team is ready to assist you. Contact us at 817-527-8500.

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