Sleep Tips for a New Year

With all the worries of a global pandemic it can be tough to relax and wind down these days.  As we start a new year, let’s refocus on healthy sleep habits, as we know we can live healthier happier lives – and better manage life with CPAP – if we are well rested.  Below our some tips to get back to the basics of a good night’s sleep:

1. Create a normal bedtime routine. Do the same things each night to wind down such as having a cup of tea, taking a warm shower or bath, reading, or listening to soothing music.
2. Aim to go to bed and wake up at the same time every day, even when you are working from home or off work.
3. Avoid caffeine, nicotine and alcohol when it is close to bedtime. The effects can take hours to wear off and will disrupt your quality of sleep.
4. Stay away from large meals close to bedtime. The discomfort you have from eating too much will only keep you awake at night
5. Indulge in relaxing exercise such as yoga to help relax yourself before you sleep. Keep any vigorous activities such as running to earlier in the day, so you are not too wound up before bedtime.
6. Associate your bed with sleeping only. Don’t use it as a couch during the day for reading or watching TV.
7. Take one hour before you go to bed to wind down and de-stress yourself. Power down all your electronics and avoid any stressful conversations with your partner. Make this a part of your bedtime routine as mentioned above.  
8. Create an ideal sleeping atmosphere in your room. Ensure the room is cool enough to your preference and use earplugs and room-darkening shades if you need to.
9. Avoid too much napping during the day as it may keep you up at night.
10. Know when to seek help. Everyone has those nights where we can’t sleep no matter how hard we try, but if it happens consistently and it interferes with your daily life, then it’s time to see a doctor.