HEALTH & WELLNESS
Guide to a good night’s sleep
Many of my patients are first responders, and
most of them are in law enforcement. So many
friends and patients have difficulty sleeping and
staying asleep, regardless of whether they are suf-
fering from sleep apnea. Even if you don’t suffer
from obstructive sleep apnea, our bodies need
rest to both function at work and in our personal
DR. MICHAEL lives. We need an average of 7.7 hours of sleep a
DR. DOBLIN
MICHAEL day.
DOBLIN
Sleep is one of the most integral components
of human life. During sleep, the body repairs it-
self, the immune system gets stronger and the or-
gans have a chance to rest and revitalize. Not getting enough
sleep — and, in the case of sleep apnea, the resulting lack of
oxygen — affects memory and is a contributing factor in Alz-
heimer’s and dementia.
The following steps will help you have a better night’s sleep:
Have a regular sleep schedule if possible, even on week-
ends.
Develop a pre-sleep routine that includes reading or med-
itating.
If you are still awake after lying in bed for 15-20 minutes,
leave the bedroom and reengage in your relaxing pre-sleep
routine.
Avoid napping six to eight hours prior to sleep, unless it is
necessary to retain alertness. If you do require a nap, limit it to
30 minutes maximum.
Sleep in a dark bedroom, and do not have a computer or
television in the bedroom.
The bedroom’s temperature should be a cool 68 degrees
or less.
Minimize noises by using earplugs, a fan or a white noise
machine.
Keep your bedroom free of potential allergens such as
dust, dog hair or mold, which can disrupt sleep by causing ex-
cessive sneezing, sniffling and coughing.
Minimize caffeine intake to one to two cups of coffee, tea
or chocolate a day. Do not ingest caffeine less than six to eight
hours before sleep.
Avoid alcohol three to five hours before sleep. It may ini-
tially help you sleep, but your sleep will be fragmented and of
poor quality.
Avoid nicotine, as the withdrawal symptoms that appear
when sleeping can disrupt sleep.
Avoid large meals prior to sleep, especially those contain-
ing sugars and caffeine. A light carbohydrate snack prior to
sleep, however, can be beneficial.
Routine exercise promotes a regular sleep-wake schedule.
However, it is important to stop working out at least three to
four hours before sleep, as exercise causes increased body
temperature that can interfere with the sleep-wake schedule.
I am not an advocate for long-term use of prescription sleep
aids such as Ambien or Lunesta. Many people have asked me
which natural remedies I recommend. Valerian root, trypto-
phan and calcium, magnesium and zinc are natural sleep aids
that could be taken an hour before bed. (Please consult your
physician before starting any new regimen.)
If anyone would like additional information on more de-
tailed breathing exercises, sleeping techniques or natural sup-
plements, feel free to call our office any time.
Dr. Michael Doblin has been involved exclusively in treating
snoring and obstructive sleep apnea. He is dedicated to educat-
ing people and helping them sleep better.
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