Here are some ways to improve your sleep habits;
1) Stick to a sleep schedule of the same bedtime and wake up time. This helps to regulate your internal body clock and could help you fall asleep and stay asleep for the night.
2) Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
3) If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
4) Exercise daily. Try and get your exercise two hours before your bedtime.
5) Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light.
6) Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive.
7) Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms (internal body clock) in check. The worst culprit is the light emitted from phones and laptops.
8) Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
9) Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
The surgery is clean and spacious; there is plenty of light and the waiting areas are comfortable. I have been a number of times in the past few months and have always been seen promptly and greeted in a friendly way at reception. My dentist (Seetal) is quick, with a light touch. Seetal is clear and decisive, and has a good sense of humour. Other staff I have met have been cheerful and efficient. Though I am a relatively new patient, I would happily recommend Oakthorpe Dental to others.
27 Oakthorpe Road
Summertown
Oxford
OX2 7BD
01865 515755
info@oakthorpedental.co.uk
Monday: 8:45am–5pm
Tuesday:8:45am–5pm
Wednesday:8:45am–5pm
Thursday:8:45am–5pm
Friday:8:45am–4pm
Saturday:Closed
Sunday:Closed
Copyright © 2018 Oakthorpe Practice Ltd (08240790) / Last updated 23rd June 2018 / Privacy Policy