What can one do to promote good sleep?

Q: What else can I do to enhance my sleep? I have a new BiPAP machine for my sleep apnea, my bedroom is dark and cool, and my spouse and I have separate mattresses so that we don’t disturb each other. All phones have been removed from the bedroom and I’ve got relaxation CDs on hand. Is there anything I’m missing?

A: Treating your bedroom like a sanctuary is a great start to a better night’s sleep.  Keeping bright or blue lights out of the bedroom is another way to promote better sleep, as well as avoiding any stressful mental task, work, or conversation in the hours before bed.

Sounds like you’re on your way to better sleep with a new sleep apnea breathing machine and your dedication to treating your bedroom like a sanctuary; both of which are great starts to more restful nights.

Some more tips for a more restful bedroom are:

• Make sure the room temperature is comfortable. It’s better if the air is slightly cool as opposed to too warm.
• Check your ventilation, especially in winter, so the room is getting fresh air or is aired out a few times a week.
• Don’t eat in the bedroom
• Keep work-related stuff out of the bedroom to cement the idea that this room is your sanctuary from the world
• Make it a habit to engage in relaxing activities an hour before you plan to go to sleep. Listen to those relaxation CDs, take a cool bath in the summer, or do some pleasure reading.

More practices for going to bed relaxed and happy include:

• Restrict the watching of blue-light dominated computer or TV monitors within a few hours of bedtime.
• Consider a program like F.lux if you must be on the computer in the late evenings.
• Try not to have serious family discussions that have a high chance of becoming argumentative at night
• Don’t eat heavily with a few hours of sleep. A light snack is OK, especially something that has proteins, such as a glass of milk or cottage cheese.

Related Questions:

• Could Positional Therapy help me deal with Apnea?
• Any tips for someone who’s overworked, sleep deprived, and feeling anxious?
• How can one clear their mind in order to fall asleep?
• Does making your room completely dark help one to sleep better?
• What are some good Yoga positions to help relax before bed?
• Can sleeping pills increase Deep sleep?

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