COVID-19 Good habits for healthy sleep Sleep is vital for our health. Would you like to stop snoring or simply enjoy better sleep so you have more energy during the day? Whatever your goal, it’s important to develop positive sleep habits. Here are our favourite sleep tips to help you enjoy a peaceful night and a well-rested day. Seven tips for better sleep Get active The more active you are during the day, the more likely you will be to relax and fall asleep at night. Even if you’re not the sporty type, get some exercise by taking the stairs or walking to work. Turn off your devices Unplug at least an hour before bed. Blue light emitted from electronic devices like phones, tablets and laptops stimulates the brain. Try winding down with a book or some music and a warm bath instead. Stick to a sleep schedule An important tip for better sleep: go to bed at the same time each evening. Try to keep the same schedule during the week and at weekends. Avoid caffeine Not everyone is the same, but it generally takes 3-5 hours for your body to break down caffeine. Count back six hours from your planned bedtime and switch to non-caffeinated drinks. You’ll thank yourself later! Watch your weight Unfortunately, excess weight and obesity are major risk factors for snoring and sleep apnoea. Poor sleep also makes it easier to gain weight and more difficult to lose weight. We know it’s hard. But if you want to stop snoring and enjoy better sleep, losing a few pounds could make all the difference. Make your bedroom a haven A comfortable mattress and supportive pillows. Thick curtains or blackout blinds. No reminders of work. Cosy bedding. Turn your bedroom into a restful, peaceful haven and you should find it easier to fall asleep and enjoy better sleep all night. Avoid alcohol Even small amounts of alcohol before bed can cause poor-quality sleep and wakefulness later on in the night.1 Drinking can also turn normal snoring into obstructive sleep apnoea.2 Less alcohol should result in better sleep and could also help you to stop snoring. What are the benefits of sleep? Sleeping helps you stay healthy because it gives your body the chance to: Heal damaged cells. Boost your immune system. Recover from the day’s activities. Recharge your heart and cardiovascular system for the next day. Keep exploring What is sleep apnoea? Many people have sleep apnoea, but may not even know it. In fact, sleep apnoea affects more than 3 in 10 men and nearly 1 in 5 women3, so it’s more common than you might think. Explore Testing and diagnosis for sleep apnoea If you think you’re at risk of sleep apnoea, get tested. And if you’re diagnosed with sleep apnoea, don’t worry: treatment is straightforward and could dramatically improve your quality of life. Explore What causes snoring? Is it really possible to ‘cure’ snoring? And if you snore, why is it important to know the reason? Explore References: Thakkar et al. Alcohol disrupts sleep homeostasis. Alcohol 2015; 49(4). Scanlan et al. Effect of moderate alcohol upon obstructive sleep apnoea. Eur Respir J. 2000; 16. Sleep-disordered breathing affects 34% of men and 17% of women aged between 30-70 Peppard et al. Increased Prevalence of Sleep-Disordered Breathing in Adults. Am J Epidemiol. 2013 (5.17). Patients and families > [...] > Snoring > Tips for better sleep ResMed CPAP masks Choosing the right CPAP mask AirFit N30 nasal mask AirFit N30i nasal mask AirFit N20 nasal mask AirFit F20 full face mask CPAP machines and apps AirMini AirMini app AirSense 10 AutoSet AirSense 10 AutoSet for Her myAir Respiratory care machines Lumis Stellar Astral Patient support Starting your CPAP therapy at home Monitoring your CPAP therapy Stay Connected ResMed Sleep Clinic ResMed Official Online Shop About ResMed Investors Legal & IP Privacy Security Careers Cookies Modern Slavery Statement RESMED United Kingdom Quad 1, First Floor, Becquerel Ave, Harwell Campus OX11 0RA Didcot, United Kingdom Tel:+441235 862997 ©2000-2021 ResMed. All rights reserved. About cookies With your consent, we use cookies to provide you with the best possible experience on our website, personalise content and ads, and to analyse our traffic. To learn more about cookies, please view our Cookie policy. Accept All Cookies Cookies Settings