The D.C. Metro Area is a busy place, and folks that live here (like many Americans) do not get the recommended amount of sleep each night. This results in nagging health issues. A significant percentage of Americans struggle to sleep although they desire a good rest. If you fall into this category consider trying the following tips that may help improve your ability to sleep. In many cases making a few changes in your routine will result in a big improvement.

A little advice can sometimes go a long way. See if any of these can help you.

• Follow a sleep schedule. Even if it is the weekend try to go to bed and wake up at the same times as your weekday schedule.
• Keep the room you sleep in cool and dark.
• Exercise in the morning. Avoid exercise close to bedtime.
• Avoid distractions in your sleep environment. Often this means leaving the cell phone in a different part of the house.
• Follow a relaxing bedtime routine every night to train your body that it is time to get ready for sleep. Many people enjoy a bath or reading to prepare for bed.
• If you wake up with anxiety in the middle of the night consider putting a pencil and paper next to your bed so you can write down what you are thinking about. This may help get it off your mind and allow you to get back to sleep.
• Avoid alcohol. Although it may seem like it helps you fall asleep it results in disrupted sleep.
• Also avoid caffeinated beverages, chocolate, tobacco and large meals in the evening.
• Evaluate your prescription medications. Some have sleep disruption as a side effect. You may be able to change prescriptions so you can sleep better.

If you struggle with sleep you are not alone. Many of us face the same issue. By following the above tips you may be able to improve your sleep situation so you wake up in the morning feeling rested.

If you or someone you know is in need of a better night’s sleep, contact us for a no obligation consultation. We are the sleep specialists at Chevy Chase ENT located in the Virginia, Maryland, and Washington D.C. metro area dealing with sleep apnea and sleep-related problems.  We can help diagnose your condition, recommend whether a sleep study would be beneficial, and offer you a variety of treatment options including CPAP, Radio Frequency Ablation (RFA) and more.