5 Secrets for a Good Night's Sleep

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4. Solve Sleep Apnea and Snoring Problems

Snoring can make you wake up in the middle of the night. So can sleep apnea, a disorder that causes you to stop breathing for several seconds while you sleep.

"Many people don't realize that the reason they're waking at night is because they can't catch their breath," Marks says.

If you have sleep apnea, your bed partner may say that you jerk a lot at night or may complain that you snore loudly.

"Morning headaches and excessive daytime drowsiness also indicate a problem," Marks says.

To get help, you’ll first need to get diagnosed. Talk to your doctor about a sleep study. If you have apnea, you may need to wear an airway pressure mask or oral appliance at night. You may also get some relief if you lose weight, but back on alcohol, and stop smoking.

5. Turn Off the Electronics

If it lights up and beeps, it disrupts sleep, Marks says. That includes smartphones, tablets, computers, and other gadgets.

For a better night's rest, keep them out of the bedroom. Save the work and social media for anywhere else in your house.

WebMD Feature Reviewed by Melinda Ratini, DO, MS on May 08, 2015

Sources

SOURCES:

National Institute of Neurological Disorders and Stroke: "Brain Basics: Understanding Sleep."

Michael Breus, PhD, author, Good Night: The Sleep Doctor's Four-Week Program to Better Sleep and Better Health, Dutton, 2006.

American Academy of Pain Medicine: "AAPM Facts and Figures on Pain."

National Sleep Foundation: "The Sleep Environment," "Menopause and Sleep," "Sleep Apnea and Sleep," "2012 Bedroom Poll Summary of Findings," "Bedroom Conditions," "Annual Sleep in America Poll."

Tracey Marks, MD, author, Master Your Sleep: Proven Methods Simplified, Bascom Hill Publishing Group, 2011.

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