The long, hot days of summer are here. You’ll spend plenty of time outside soaking up the sun, but you can also have many sleepless nights tossing and turning. A good night’s rest can be difficult to achieve in the summer, especially for people with underlying disorders, like obstructive sleep apnea. If you’re struggling to get the rest you need, here are 7 tips to make it easier to get some shuteye during the summer.
1. Don’t Sleep in a Hot Room
The temperature of a room can affect your sleep quality. It can be impossibl3 to get comfortable if you are too hot, which can stop you from dozing off. The ideal sleeping temperature is between 60 to 70 degrees. Set your AC lower at night or sleep with a fan on to keep cool.
2. Talk a Daily Walk
Regular exercise can promote better sleep. A brisk 30-minute walk every day is a great way to stay fit, get some fresh air, and sleep peacefully.
3. Avoid Screens Before Bed
If you have a habit of watching TV or scrolling through your phone before calling it a night, you may not get the rest you need. It’s best to avoid any screens at least 1 hour before going to bed. Instead, find something relaxing to help you unwind after a long day, like yoga or reading a book.
4. Stick to a Schedule
It’s easy to stay up late in the summer, but it’s best to stick to a regular sleep schedule. Get up and go to bed at the same time every day.
5. Don’t Take Naps
If you’re battling daytime fatigue, resist the urge to take a quick nap. Although it can give you extra energy to make it through the day, you may not be tired at night. You will fall asleep quicker if you skip your afternoon nap.
6. Avoid Caffeine
Caffeine is a stimulant that can keep you awake. You can avoid a restless night by reducing soda, coffee, and tea in the evenings.
7. Treat Your Sleep Apnea
If you have sleep apnea, commit to using your oral appliance. It will position your jaw and tongue to keep your airway open to prevent pauses in breathing. You’ll breathe easier and sleep better using a comfortable, effective solution for sleep apnea.
Simple changes can help you drift off to sleep quickly. You will wake up alert and ready to start your day.
About Dr. James A. Moreau Jr.
Dr. Moreau earned his dental degree at the Louisiana State University School of Dentistry and has regularly continued his education in many specialties, like sleep medicine, cranio-mandibular orthopedics, and oral surgery. He is a Diplomate of the American Board of Dental Sleep Medicine. If you need sleep apnea therapy, request an appointment through our website or call (985) 888-0668.