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Better Sleep in 2023

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Better Sleep in 2023

Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness.

Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.

The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. When people struggle with insomnia, sleep hygiene is an important part of cognitive behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT for insomnia can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.

If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits from the CDC.

  • Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends

  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature

  • Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom

  • Avoid large meals, caffeine, and alcohol before bedtime

  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

  • If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.

Talk to your healthcare provider during your yearly exams if your sleep problem persists. They can refer you to Dr. Nolledo in Campbell County Health’s Sleep Center. An estimated 123 million Americans suffer from sleep-related problems. Nearly two thirds of all adults experience insufficient sleep three or more times per week. CCH's Sleep Center is specially designed for sleep studies and provides a full range of diagnostic and treatment.

Check out this article featuring Dr. Nolledo titled, “What Can I Do to Sleep Better?” for more tips on getting better sleep in 2023.

For more information visit our website or call at 307.688.2350.

Source: The American Academy of Sleep Medicine

Centers for Disease Control and Prevention

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