Ten Resolutions for Better Sleep in 2023

Most of us know that sleep is important for a variety of reasons. It helps to restore and repair your body, helps to consolidate memories, and plays a role in maintaining a healthy immune system. Adequate sleep is also important for emotional well-being and can impact your ability to learn and perform at your best. Inadequate sleep has been linked to various negative outcomes, including weight gain, reduced cognitive function, and an increased risk of various diseases.

It is generally recommended that adults get 7-9 hours of sleep per night. However, the amount of sleep an individual needs can vary depending on age, lifestyle, and overall health. Some people may feel well rested with as little as 6 hours of sleep, while others may need up to 10 hours to feel fully rested. It is important to pay attention to your own body and how you feel after different amounts of sleep to determine your optimal amount.

Ten Sleep Resolutions for 2023

It’s always a good idea to prioritize sleep! If you’re having trouble getting enough sleep, making it a resolution to prioritize sleep in the new year can be a great way to improve your health and well-being. Below are ten resolutions for getting better sleep in 2023:

1. Set a consistent sleep schedule and try to go to bed at the same time every night.
2. Create a bedtime routine to help relax your mind and body.
3. Make sure your sleep environment is conducive to sleep. This includes keeping your bedroom dark, quiet, and cool, and using a comfortable mattress and pillows.
4. Avoid screens (TV, phone, computer) for at least an hour before bedtime, as the blue light they emit can disrupt your natural sleep cycle.
5. Avoid caffeine and alcohol close to bedtime, as they can interfere with your sleep.
6. Exercise during the day to improve your sleep.
7. Try relaxation techniques, such as deep breathing or meditation, to help calm your mind.
8. Avoid napping during the day, as it can make it harder to fall asleep at night.
9. Don’t spend too much time in bed awake. If you can’t fall asleep after 20-30 minutes, get out of bed and do a relaxing activity until you feel tired.
10. If you have chronic sleep issues, consider talking to a doctor or a sleep specialist.

Why Should I See a Specialist If I’m Having Trouble Sleeping?

If you are having trouble sleeping or aren’t feeling well-rested during the day, you might be suffering from obstructive sleep apnea. Obstructive sleep apnea (OSA) is a sleep disorder that occurs when a person’s airway becomes blocked during sleep, interrupting their breathing. This can cause the person to wake up repeatedly during the night to resume breathing, leading to various health problems if left untreated. Symptoms of OSA include loud snoring, waking up feeling tired or unrefreshed, difficulty falling or staying asleep, and dry mouth or sore throat upon waking.

If you are experiencing problems with sleep, it might be a good idea to visit a sleep specialist. Sleep specialists are medical doctors who have received additional training in diagnosing and treating sleep disorders. They can help you identify the cause of your sleep problems and recommend treatment options. Some common signs that you may benefit from seeing a sleep specialist include:

• Difficulty falling asleep or staying asleep (insomnia)
• Excessive daytime sleepiness or fatigue
• Snoring or pauses in breathing during sleep (sleep apnea)
• Restless leg syndrome or periodic limb movement disorder
• Nighttime behaviors such as sleepwalking or night terrors
• Chronic nightmares
• Difficulty waking up in the morning

If you are experiencing any of these issues and they are disrupting your daily life, it might be a good idea to visit the team at Silent Night Therapy. They can help you get the rest you need and improve your quality of life. Click here to start your complimentary consultation and get better sleep in 2023!