Managing and treating sleep disorders begins with a correct diagnosis. The Insomnia and Sleep Institute of Arizona is your East Valley sleep specialist. We work with pediatric and adult patients in Mesa, Chandler, Gilbert, and Queen Creek. For the past five years, The Insomnia and Sleep Institute has been recognized as the “Face of Sleep Medicine” in the Phoenix area and awarded the “Top Doc” title for six consecutive years. We offer unmatched staffing levels so that patients have access to a clinical psychologist focused on CBT for insomnia, three sleep specialists, respiratory therapists, a PA with a Masters in Sleep Medicine, nurse practitioners trained in sleep medicine, and medical assistants committed to providing the best in care.
There are many types of sleep disorders, and management can often include improving your sleep hygiene. This is a term that refers to all sleep-related habits and managing the bedroom environment. For example, a must for everyone should be avoiding phones and other electronics by the bed (and preferably removing them from the bedroom). A battery-operated alarm clock instead of relying on your phone is a great, easy, and affordable way to improve the sleep hygiene of everyone in your home.
Why Sleep Hygiene Matters in Gilbert
On average, 93 percent of people say that a comfortable mattress is essential to getting quality sleep. However, many people do not replace their mattresses in a timely manner and others just aren’t well matched to the mattress they have (even if it’s newer). The Sleep Foundation reports that 78 percent say they love getting into bed when the sheets smell fresh, but this requires washing and changing sheets once a week on average (and more if night sweats are an issue). A gentle detergent can be critical for those with skin sensitivities.
Just over half of people report spending most of their sleep time on their side. However, 37.5 percent say they sleep on their back, and 7.3 percent report sleeping on their stomach. Your sleep position can play a big role in managing various sleep disorders, such as obstructive sleep apnea (OSA). It can be difficult to change your preferred sleeping position, but working with a sleep expert gives you the tools and knowledge you need to make these changes. The right pillow is crucial for quality sleep and encouraging certain sleep positions.
Bettering Your Sleep in Queens Creek
If you or someone in your home has a caffeine addiction, know that the results of caffeine last about five hours—but that doesn’t mean what many people think it does. Caffeine is actually considered to have a half-life of five hours, which means that half of the caffeine consumed will be gone from the body in five hours. The other half is halved in five hours, meaning that after 10 hours only 25% of the original caffeine remains in your body. This is why you might notice that having a coffee late in the morning might lead to problems sleeping even 8 – 10 hours later.
Alcohol also affects your sleep. If you have more than two proper servings of alcohol every day for men (and more than one for women), the sleep quality decreases by nearly 40 percent. Although alcohol is a depressant and can make you feel sleepy, drinking right before bed has been shown to actually disrupt sleep rather than help it.
Of course, exercise can also interfere with sleep. It is often recommended that adults get 120 minutes of cardio per week, but 150 minutes has been linked to better concentration and less daytime sleepiness. There are several studies related to this, but it’s worth considering if you’re teetering on the edge of 120+ minutes of cardio per week.
Improve Your Sleep in Scottsdale
A lot of people have tried sleep aids, but 80 percent who have taken prescription sleep medications say they experienced the typical side effects like trouble concentrating, sleeping too much, and grogginess. The Sleep Foundation reports that 8.2 percent of adults say they’ve taken sleep medication a minimum of four times in the past week. About 20 percent of Americans have tried out a natural sleep aid in the past year, with the melatonin market surging from $62 million in 2003 to an incredible $278 million in the past five years. However, melatonin supplements in stores are not correctly dosed. In fact, 71 percent are not even within 10 percent of the dosage listed on the boxes.
The best way to get the sleep you want and deserve is to work with an East Valley sleep specialist. Book an outcome-driven consultation with The Insomnia and Sleep Institute today by completing the online form.
