- Have you paid attention to your pillow and mattress lately? If you can’t get comfortable or if you wake with soreness, it could be time for a change.
- Mattresses and pillows are very personal. Make sure to test different kinds to find the best for you.
- Find out what your bedding is made of. If possible, replace synthetic fabrics with breathable, natural fibers such as bamboo or wool.
- If you sleep with socks, warm your feet with a massage or footbath before you put on your socks. This will tell your brain it’s time for sleep.
- In your bedroom, use blackout curtains and dim, warm-colored lights rather than cool, white LED lights.
- Cover any blinking or bright lights on electronics with tape or stickers.
- If noise disturbs your sleep, first try to get rid of the source.
- If you can’t eliminate the noise, check out products designed to mask unwanted noises — or products that reduce snoring if that’s the noise keeping you up.
- The ideal sleeping temperature is around 18 degrees Celsius (65 degrees Fahrenheit).
- The ideal humidity is around 45%. Humidity levels below 45% can irritate your eyes, nose, or throat, and humidity above 50% can fuel growth of bacteria, dust mites, or mold.
- If your cat or dog is disrupting your sleep, create a nice place for them to sleep at night that’s outside of your bedroom.
- If you have allergies, keep pets out of your bedroom during the daytime too, because they can leave hair and dander. You might also consider investing in an air purifier.
- Have you washed your sheets this week? Most people get their best nights of sleep on clean sheets.
- Vacuuming your bedroom floor will help keep the air fresh too.
Question 1: Which topic was NOT covered this week as part of personal awareness?
Answer: Focus on how your childhood experiences impact your sleep.
Question 2: True or False? Becoming aware of reasons for your awakenings at night can be a step toward becoming a better sleeper.
Answer: True
Question 3: If falling asleep at night takes you longer than ___ minutes, there is room for improvement.
Answer: 20
Question 4: If you only snore when sleeping on your back, that’s a sign you’re a ____ snorer.
Answer: Tongue
Question 5: If you snore no matter what position you sleep in, that’s a sign you’re a ____ snorer.
Answer: Throat
Question 6: True or false? Oral appliances designed to treat snoring typically work by advancing the upper jaw forward.
Answer: False
Question 7: Which is NOT a risk factor for sleep apnea?
Answer: Sleeping with a closed mouth
Question 8: True or false? Snoring loudly is one of the key symptoms of sleep apnea.
Answer: True
Question 9: Which type of sleep apnea is most common?
Answer: Obstructive sleep apnea
Question 10: What does CPAP stand for?
Answer: Continuous positive airway pressure
Here’s what’s coming up!
