If you’re not able to rest well at night, it leaves you at a great disadvantage. That’s because your body doesn’t have an opportunity to fully recover and rejuvenate itself, which is one of the warning signs of sleep apnea in Columbus. As you read on, though, you’ll learn about 7 simple habits you can adopt to help you get the rest you need.
Start Meditating
The term ‘meditation’ should not be intimidating because it merely means to still and clear the mind. It requires no special technique – just the effort to let go of the thoughts that are racing through your mind that can hinder you from sleeping.
Start a New Exercise Routine
Exercising helps to circulate blood and flush toxins from your body. By doing this on a consistent basis, you naturally encourage your body to go into rest mode when it’s time by balancing your flow of energy.
Take a Relaxing Bath at Night
One of the main differences between taking a shower and a bath is that the latter spells relaxation. It sends a message to your body that you’re not in a hurry and that more of the focus is on enjoying the experience. You can add your favorite soaps, oils and fragrances to the water to create a more stress-free environment and reassure your body that it’s okay to wind down.
Stop Eating Earlier at Night
A basic rule of thumb is that you should eat your last bite of food no less than two hours before you retire for bed. One reason is that when you eat a meal, blood rushes to your stomach to digest it, which means that your body is still at work. Thus, it can’t relax yet. By cutting back on when you eat your last meal, you’ll allow your body enough time to digest your food so you can sleep peacefully.
Turn Off All Electronics
Not only do electronics give off bright lights and make loud sounds that make it harder to unwind at night, they also emit waves that have the save effect. Thus, it’s best to power off your smartphone, television and other devices at night so you can create the darkness and silence that begins to shift your body into its sleep mode.
Implement a Wind-Down Routine
You can start a new routine like reading a book before you retire at night. Over time, this will help to signal to your body that rest time has come so you can begin to create a natural pattern.
Cut Back on the Caffeine
If you’re a person who likes to have an afternoon cup of coffee, then it may be time to reconsider. That’s because it could be contributing to you feeling restless at night. As a general rule, try to drink coffee no later than 12 noon.
Sleep apnea is no laughing matter, as untreated, it can contribute to heart disease, stroke and even hypertension. If you’re not getting any results with the above suggestions, then it’s imperative that you reach out to a professional to get the help you need.
About the Author
A graduate of the Ohio State University College of Dentistry, Dr. Eric Buck specializes in treating sleep-related issues. A sleep apnea expert, he maintains membership in several professional organizations, including the American Academy of Dental Sleep Medicine. Dr. Buck helps patients sleep better at The Columbus Sleep Center and can be reached for more information through his website.