tips for sleeping better

tips for sleeping betterMiami and Coral Gables, FL

Sleep is a necessary part of life as it allows our minds and bodies to rest and rejuvenate. If only there were more hours in the day, maybe we would not feel the need to sacrifice sleep to accomplish everything on our to-do lists. How much sleep are you getting each night? Wish you could get more? Here are some tips for a healthier nights’ sleep.

Power hours

Studies have shown that children need at least 9 to 12 hours, teenagers 8 to 10 hours, and adults 7 to 9 hours of restorative sleep each night. Be sure that you are not skimping on those hours, although too much sleep may actually not be a good thing either.

Put electronic devices aside

We know, lying in bed before drifting off to sleep seems like a good time to use your phone or tablet for browsing the Internet, but resist the urge by keeping electronic devices out of the bedroom. The blue light emitted from electronic devices can actually disrupt your body’s circadian rhythm, which is what is responsible for allowing your body to drift off into a deep state of sleep.

Side sleeping

Believe it or not, but sleeping on your side may actually help the brain clear waste better than sleeping on your back or stomach. If sleeping on your side does not feel comfortable to your back, consider placing a pillow between your knees to relieve the pressure off your low back.

Breathe deep

When you breathe deep, it helps trigger the body’s relaxation response by driving the cerebrospinal fluid flow in the brain, which helps clear the brain and oxygenate it.

Keep it cool

Keep the bedroom temperature on the cool side. Studies have shown that sleeping in cooler temperatures helps the body rest better as opposed to sleeping in hot conditions. You could also just sleep uncovered to allow your body temperature to lower.

Exercise

Experts agree that regular exercise helps protect the brain against sleep-depravation. Your body will feel more tired when it is time to go to bed, and you will likely sleep better. Aim for at least 30 minutes of moderate exercise daily.

Try these tips to help get a more restful sleep. If you or a loved one still suffers from sleep loss or snores while asleep, consider a sleep apnea consultation with the dentists at Miami Designer Smiles.