Creating the best sleep environment and bedtime routine

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Creating the best sleep environment and bedtime routine

Creating the best sleep environment and bedtime routine

Posted on Monday, December 16th, 2019 at 9:39 pm    

Establishing a healthy nightly routine is imperative to getting a good night’s sleep. Shut the door and get into bed with herbal tea and a good book, or whatever is your idea of the perfect hour before sleep. Fine-tuning each component of your sleep environment may take some planning, but it’s worth it for the restful, deep sleep you deserve. Below are a few tips for getting a good night’s sleep:

Adjust the Temperature

It might not seem like something that can be boiled down to pure science, but some scientists have zeroed in on one key component of a good night’s sleep: the room’s temperature. According to an article by the National Sleep Foundation, your bedroom’s temperature should be no hotter than 75 degrees Fahrenheit or colder than 54 degrees Fahrenheit. This, of course, is dependent on your sleep clothes and the heaviness of your blankets, but in general, colder bedrooms will give you better sleep. 

Reduce Noise and Darken Your Room

If possible, cut down on as much noise and light as you can. The National Sleep Foundation found that noise between 40 and 70 decibels can keep us up at night. This means something as quiet as your cat pawing at your door at 4 a.m., or as loud as your neighbors down the street throwing a rager into the wee hours could throw off your circadian rhythm. At the same time, though, the absence of some sounds can have the same disturbing effect on us. Have you ever been on vacation to the mountains and can’t fall asleep because you don’t hear the usual traffic outside your window? Our bodies get used to the noise around us and even work them into our nightly routine. 

Make Sure Your Partner is Getting Good Rest As Well

One element of a bad night’s sleep is harder to address than the others: a restless partner. If you find yourself wide awake because your partner is snoring or tossing and turning all night, it is time to help them get a better night’s sleep as well. Your partner might be suffering from sleep apnea, which can disturb not only your slumber but could have a negative impact on their health as well. 

Contact the Sleep Experts at Silent Night Therapy

If you are having trouble sleeping and believe that snoring (either you or your partner) might be to blame, contact the OSA specialist Dr. Brown and his team at Silent Night Therapy. Everyone deserves a good night’s sleep, and we’ll be here to find the right solution for you. Schedule a consultation with us by calling (631) 983-2463 or by filling out a contact form today.


“Sleep Divorce”: The key to a lasting relationship?

Posted on Tuesday, December 3rd, 2019 at 10:33 pm    

You may have heard of the latest celebrity trend called “sleep divorce.” When one or both parts of a couple find that they cannot sleep in the same bed together, for any number of reasons, they choose to sleep in separate beds. For some, this is the only way they can save their relationship and their circadian rhythm. 

Carson Daly became the latest celebrity to join the trend. Daly announced on the Today Show that he and his wife got “sleep divorced.” Daly has severe sleep apnea and uses a CPAP machine to help him breathe at night. His wife, pregnant with their fourth child, found that she couldn’t sleep next to him because the CPAP machine made too much noise. 

Dr. Oz says sleeping in separate beds might work for some couples, but it’s something they should only try on a trial basis. Try sleeping in separate beds, but in the same room, three nights a week, to see how it feels, Oz says. “Invest in your sleep, and you’ll be investing in your relationship. You can’t shortcut that,” he said.

Some of the most common symptoms of sleep apnea include:

  • Loud snoring
  • Waking up to choking or gasping
  • Waking up with a dry or sore throat
  • Daytime sleepiness, mood changes, decreased libido, or forgetfulness

If left untreated, sleep apnea could prove to be highly dangerous. If you have sleep apnea, your breathing is being interrupted continuously while you sleep, blocking the flow of oxygen to your brain. This could lead to more significant health issues down the road, including physical and mental impairment.

Fortunately, there are other methods for treating sleep apnea that doesn’t involve sleeping in separate rooms or beds, or using loud CPAP machines. Dr. Brown and the team at Silent Night Therapy can help you find the solution that is right for you, including potentially using an oral sleep appliance to help treat harmful and disruptive sleep apnea.

Contact the OSA Team at Silent Night Therapy

If you or your partner is experiencing sleep apnea, get in touch with a specialist like Dr. Brown at Silent Night Therapy. Everyone deserves a good night’s sleep, and we’ll be here to find the solution that will help you get it. Schedule your complimentary consultation with us by calling (631) 983-2463 or by filling out a contact form today.