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5 Tips to Help You Get More Sleep

5 Tips to Help You Get More Sleep

The word 2016 spelled out on clothespin clipped cards in front of glowing lights.

  1. Treat Your Sleep Apnea: Make this the year you let us help you save your relationships and your life. Make a free consultation appointment today.
  2. Power down everything an hour before bed: Nearly all Americans use some tech gadget in the hour before bed at least a couple of nights a week, according to the National Sleep Foundation’s 2011 Sleep In America poll. But the blue light emitted from TV, laptop, tablet and smartphone screens disrupts the brain’s natural melatonin production and can trigger alertness, keeping you awake later.
  3. Commit to at least 7 hours: most people require about seven to nine hours to feel and function their best. Risk for a number of the serious consequences of short sleep, like heart problems and obesity, increases dramatically when people get fewer than six hours a night.
  4. Take into consideration what you eat and when you eat: Experts recommend ditching caffeine six to eight hours before bed to make sure it’s out of your system by lights out time. Alcohol, while it can help lull you to sleep, is only disruptive later on in the night. It’s also a good idea to steer clear of fatty foods too close to bedtime, since they can lead to fewer hours of sleep, and sleep-disrupting issues like indigestion and acid reflux.
  5. If you really can’t sleep then get out of bed: Getting out of bed may be the last thing you feel like doing when counting sheep just won’t work, but it can actually help you fall back to sleep faster — and reduce the stress of staring at the clock.
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10 Comments on 5 Tips to Help You Get More Sleep

  1. I have sleep apnea, but I am planning on having a procedure done to fix it at the end of the summer. Until then, my husband and I have to deal with the condition and so I want to make sure that I do my best to keep it under control. However, I had no idea that eating fatty foods before bedtime could be bad. I think that I am going to try and not eat junk food before I go to bed and see if that helps me out a little.

  2. I have been having a hard time sleeping for the past few months. I’ve tried most of these tips except for treating sleep apnea. I didn’t realize that that might be the problem. I’ll have to talk to my doctor to see if that could be what is causing my problems. Thanks for the tip!

    • Aldon Hilton says:

      Hi April,
      I’m sorry you’re having a hard time sleeping and I’m glad that this information was helpful. Please feel free to give my office a call if you have any questions in the future or would like to try a dental sleep retainer.

  3. I love the suggestion to commit to at least 7 hours of sleep. This is so important for me since I don’t function well on less than 9 hours of sleep. The amount you sleep can really affect how you live and how you feel about yourself and others.

  4. A friend of mine has sleep apnea. She finds it really hard to stay awake at work because she can’t sleep at night. I really hope she can talk to someone about it and find proper treatment. Maybe if she gets out of bed at night she’ll be able to fall asleep. Great post!

    • Aldon Hilton says:

      Hi Annie, thanks for the comment and your friend is welcome to give me a call to chat about her sleep apnea and options. I also wrote the book Snoring and Sleep Apnea Solutions: The Smart Consumer Guide that’s available on Amazon for further information that may be helpful.

  5. Sleeping is a very good thing. It helps your body recover after the day is done. I did not know that you should commit at least 7 hours of sleep a day, I think I will try to do that from now on.

  6. I agree with your tip about getting anywhere from seven to nine hours of sleep a night. My husband has told me that he notices how irritable I get when I am running on four to five hours of sleep due working late hours. I will need to look at adjusting my sleep schedule so that I am still getting the recommended amount despite my sometimes crazy work schedule.

  7. Hey there! I’m at work browsing your blog from my new iphone 4!
    Just wanted to say I love reading your blog and
    look forward to all your posts! Carry on the excellent work!

  8. I’ve never thought that what my husband is eating for dinner could affect his sleep apnea. He has had sleep apnea for years but recently I’m afraid it is getting worse. Thanks for that tip, I’m going to have him try avoiding coke in the latter half of the day.

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