Sleep Tips
This page is for general tips and advice, that could be helpful to anyone, and that may help improve the quality of their sleep. Specific tips regarding CPAP use can be found elsewhere throughout this wiki and on the CPAPtalk.com Forum.
Contents
Improve your sleep
Everybody needs to sleep, and sometimes we all need some friendly reminders about general sleep hygiene; good sleep habits and practices, that can help us all sleep better. There are many things that people can do to help improve the overall quality of their sleep. Here are some ideas.
Daytime routine
Daily activities and habits can affect how you sleep at night. It is important to establish good routines during your waking moments to assist with your nightly sleep time. Here are a few areas to explore.
Light
Light is important for the body clock, or circadian rhythm, to work properly and synchronize itself to the optimal wake and sleep cycles. Not getting enough light during the day, or not getting light early in the day, can throw the body out of sync from it's normal and optimal internal circadian sleep patterns. Light lets your body know it is time to enter the daytime active cycle. Darkness has the opposite effect. Natural sunlight also helps the body to produce vitamin D. A vitamin D deficiency may affect sleep quality.
Tips:
- Upon awakening, open the blinds or go outside for a few minutes to get some light.
- Alternatively, turn on some lights to simulate daylight.
- Light therapy can also be effective for some people to keep the body clock in sync.
Exercise
Besides having many health benefits, regular exercise is very effective in helping a person fall asleep easier and achieve a better overall sleep regimen. Some people have difficulty exercising for various reasons, but even small amounts of physical activity can results in sleep dividends.
Tips:
- Regularity is one of the keys, try to make some exercise a part of your weekly schedule
- Even 20-30 minutes of daily exercise is sufficient. Try a brisk walk, ride a bike, swim, or take a short jog. If 20-30 minutes is too long, break it up into smaller increments of activity.
- Try to exercise in the morning or afternoon, because the