What Lifestyle Changes Can a Sleep Doctor Recommend for Better Sleep?
A sleep doctor may recommend several lifestyle changes to improve sleep quality. One of the most effective changes is establishing a consistent sleep schedule. Going to bed and waking up at the same time every day helps regulate your internal body clock, making it easier to fall asleep and wake up naturally. In addition, practicing relaxation techniques such as deep breathing or meditation before bed can help reduce stress and prepare your body for sleep. It's also important to limit screen time before sleep, as the blue light emitted from phones, computers, and televisions can interfere with melatonin production, making it harder to fall asleep.
Creating an optimal sleep environment is another key recommendation. A sleep doctor may suggest keeping your bedroom cool, quiet, and dark to enhance your sleep quality. Avoiding heavy meals, caffeine, and alcohol close to bedtime is crucial as these can disrupt your sleep. Regular exercise is also beneficial, but it's important to avoid vigorous activity right before bed. By making these gradual lifestyle adjustments, you can significantly improve both the quality and duration of your sleep.
