Sleep Apnea Treatment Centers of America (SATCOA) Kicks Off Better Sleep Month with 5 Tips for Better Sleep

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Getting quality sleep is always important but even more so with May being Better Sleep Month. In honor of this month-long celebration and sleep awareness campaign, Sleep Apnea Centers of America wanted to share five tips to make better sleep a reality rather than a fantasy for all communities near and far.

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In honor of May being Better Sleep Month, Sleep Apnea Treatment Centers of America (SATCOA) kicks off the month with tips for better sleep. In today’s fast-paced society, people tend to short change themselves of getting quality rest and sleep. SATCOA is dedicated to educating the community on how to keep sleepless nights to a minimum.

“Lack of quality sleep can turn a normally happy-go-lucky, upbeat person into a crotchety grouch who everyone steers clear of throughout the day,” said Ann Miller, Chief Operating Officer of SATCOA. “Of course, on occasion, we have all been there before: stress, family issues, or a full gamut of worries can wreak havoc on our mind causing us to lose sleep. We want people to have the knowledge they need to insure a good night of sleep.”

The following are 5 tips that people can follow in order to get better sleep:

1. You are what you eat.

There’s an old saying that you should eat breakfast like a king, lunch like a prince and dinner like a pauper. If we follow these words of wisdom, we will not only have energy to give our day a jolt of unbridled energy but we will also be able to sleep like a baby. Eating a heavy and large meal toward the end of the day will put our stomach and intestines to work, which makes sleep more difficult. It is smart to avoid fatty foods that stress our digestive system, and acidic or spicy foods late in the day can instigate heartburn and upset stomach. For some individuals who might need a bedtime snack, it is advisable to partake in dairy foods and complex carbs but consume them no more than an hour before going to bed. Some suggestions would be: bowl of cereal with milk, granola with yogurt, banana, half of a turkey sandwich and crackers and cheese.

2. Cut down on the full-test java and black tea late in the day.

Many people know the benefit of a good cup of Joe first thing in the morning, which can give us the kick in the pants to get our day started. But as the hours of the day move toward evening, it is advisable to avoid caffeine-infused beverages. Why? Caffeine remains in our system anywhere from 3 to 5 hours after consumption and causes the deep stages of sleep to be disrupted. And thus even a mere Hershey’s kiss or decaffeinated coffee may affect nighttime rest. In addition, be aware that there are some medications and weight loss products that contain caffeine.

3. Exercise can improve your overall body and mind.

Studies have demonstrated that consistent exercise can improve the quality of sleep. People who walk, run, bike or perform any other form of physical activity tend to fall asleep faster and reap the benefits of deeper sleep. Of note, it is important to not exercise intensely 3 to 4 hours before putting our head down on the pillow. However, before bedtime, yoga and tai chi are perfectly fine as they assist in winding down and relaxing the mind.

4. Pets can be like family but keep them off the bed.

According to a Mayo Clinic Sleep Disorders Center survey, more than half of people who own pets shared that their quality of sleep is negatively impacted. No matter if our furry and four-legged family member is a dog or a cat, pets can move around at night and prevent us from achieving a good night of sleep. Add to the mix that their bodies can be a haven for fleas, ticks, dander and pollen, sparking sleep-disruptive sneezing and nasal congestion.

5. Develop a pre-sleep ritual.

Our mind and body are active all day. It is no surprise that it can be quite a challenge to turn off or wind down and free our mind as we prepare to close out the day with much-needed rest. Creating a pre-sleep ritual that can be performed every evening about an hour before hitting the hay can help. The following are some suggestions that can get a person started:

  •     Current worries? Put them into list form and develop a plan to deal with them the next day.
  •     Take a warm bath or shower, and even better use sleep-inducing soap scents like lavender and chamomile.
  •     Read a book with a small reading light, or listen to an audio version.
  •     Listen to calming, meditative music.

About Sleep Apnea Treatment Centers of America (SATCOA)

Sleep Apnea Treatment Centers of America is revolutionizing the field of sleep medicine by offering patients a safe, minimally invasive, curative alternative to a lifetime of continuous positive airway pressure (CPAP) machine usage, or other more invasive options. With corporate headquarters in Tampa, FL, Sleep Apnea Treatment Centers of America is currently located in Dallas, TX, Savannah, GA, Statesboro, GA, Albany, GA and Douglas, GA. In partnership with Hillcrest Urgent Care, the company has expanded to Dublin, Eastman and Milledgeville, GA. The company’s mission is to help sleep apnea patients and their families by offering the most effective treatment solution. To learn more, visit, like us on Facebook or follow us on Twitter.

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Kellie Hero
since: 04/2012
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