St. Augustine, FL

Summer is a fun time for families that spend more time outdoors, late nights with friends, and on vacations. However, these summertime activities can throw off your sleep schedule, making it difficult to regroup when the school year resumes. And if you have sleep apnea, then squeezing in enough quality sleep is already challenging and may leave you feeling chronically fatigued. Whether you or your children need to get your sleep schedule back on track, Palencia Dental has some tips for you. So today on the blog, we share the best ways to get your sleep schedule back on track after summer break.

sleep schedule

Get plenty of exercise

Children and adults need daily exercise to expend energy, burn calories, and maintain overall health and wellness. Spending at least 30 minutes a day exercising provides multiple health benefits. Not only does exercising help lower your risk of cardiovascular disease, but it also helps you fall asleep faster and stay asleep longer. Thankfully, you don’t have to bust the bank on a gym membership to get enough quality exercise in your day. Take a brisk walk, follow along to a free workout video, or lift weights at home to stay in shape.

Eat healthy foods

Summertime is usually filled with lots of sweet treats, which can hinder sleep and affect energy levels. And adults often reach for sugar or caffeine to stay awake and push through the day. You may even find that you prefer an alcoholic beverage before bed in hopes of sleeping better. But unfortunately, sugar, caffeine, and alcohol hinder sleep quality and your ability to go to sleep. It doesn’t mean that you can’t enjoy these things occasionally, just don’t make them a daily choice in your diet. Instead, opt for water or sugar-free flavored beverages, and fill your plate with plenty of fruits, veggies, and lean meats to not only promote restful sleep but better health overall.

Set a routine

Routines aren’t just for kids. Adults, too, can thrive on routines. Start implementing an evening routine now and set a reasonable bedtime for yourself and your kids now so that once school starts back, you’ll be on the right foot with a schedule that you know you and your family can stick to.

Spend time winding down before bedtime

Winding down is a way to show your brain that it’s almost bedtime. It helps promote relaxation so that you will fall asleep quicker. Everyone responds differently, but some helpful ways to unwind is to first, put away all electronic devices at least one hour before bed. Perhaps reading a book or soaking in the tub will help you relax. For others, listening to quiet music or aromatherapy will do the trick. Find what works for you and make it part of your nightly routine. For your kids, stick to the no device one hour before bed rule, and encourage them to take part in a relaxing activity before bed as well.

Get better sleep in St. Augustine and Palm Coast, Florida

There are simple at-home ways to help promote better sleep. But if you have tried everything possible and still feel like sleep is your enemy, talk to Dr. Kinsey about a sleep apnea screening in St. Augustine. Sleep apnea is a breathing disorder in which soft tissue blocks the airway. It often results in snoring and disrupts the brain’s ability to remain in REM sleep, the deepest stage of the sleep cycle. As a result, sleep apnea leaves the sufferer feeling tired, moody, and with little energy. If you have sleep apnea, Dr. Kinsey can prescribe a comfortable oral appliance to help open your airway for a better night’s sleep and improved oxygen flow into your airways. Therefore, if you’re ready to schedule a sleep apnea screening or want to learn more about how to sleep better, contact Palencia Dental by calling (904) 474-5444.