Creating a sleep-friendly environment is crucial to getting better sleep. Your bedroom should be cool, dark, and quiet. The recommended temperature for sleep is between 60-67°F. Keeping the room dark can help you fall asleep faster and stay asleep longer. To achieve this, wear an eye mask or put blackout curtains on your windows. Noise is a problem that can interfere with sleep, so use earplugs or invest in a white noise machine to block out unwanted sounds. Don’t underestimate the importance of a good mattress and pillow, which can help prevent back and neck pain. It’s a good idea to replace your mattress about once a decade.
Treat sleep apnea
Sleep apnea is a sleep disorder that affects millions of people worldwide. It is characterized by pauses in breathing during sleep, which can lead to snoring and disrupted sleep. It can lead to other health problems as well, such as high blood pressure and heart disease.
If you suspect you have sleep apnea, it is essential to seek treatment. Treatment options include lifestyle changes, such as sleeping on your back, weight loss, and avoiding alcohol. Additionally, there are medical treatments available, such as Continuous Positive Airway Pressure (CPAP) therapy, which involves wearing a mask that delivers air pressure to keep the airway open during sleep.
