Tired All Day but Up All Night — How Can I Get My Sleep Back on Track?

Inconsistent sleep habits are a common cause of daytime sleepiness. But sometimes, sleep difficulties can be a side effect of an underlying sleep disorder.

The experts at Stat Care Pulmonary and Sleep diagnose and treat obstructive sleep apnea, narcolepsy, and other sleep disorders.

Ashok Tyagi, DO, CPE, and Himanshu Chandarana, MD, use advanced technologies to find the cause of excessive sleepiness. They also provide at-home and in-office sleep studies to learn more about what’s interfering with your sleep.

A customized treatment plan can help improve the quality of your sleep. Here, our providers recommend a few lifestyle changes you can make today to optimize your sleep tonight.

5 tips to get your sleep back on track

Getting enough sleep each night is essential to physical, mental, and emotional wellness. If you find it hard to fall asleep at night or you wake up too early, tweaking your daily routine can make a difference.

Here are five tips to support high-quality sleep:

1. Maintain a supportive sleep space

Creating a comfortable sleep environment can do wonders for your sleep quality. Start by clearing clutter from around your bed. If it’s in your budget, invest in good-quality sheets and pillows.

Keep your bedroom at a cool temperature and use room-darkening shades to block out streetlights and the early morning sun. If your space is noisy, consider a white noise machine or earplugs to prevent waking throughout the night.

2. Unplug a few hours before bed

In the age of smartphones and other electronic devices, disconnecting isn’t easy, and overstimulation is likely.

One of the first steps to improve your sleep is unplugging from everything 1-2 hours before bed. Instead of scrolling social media, wind down your mind by listening to relaxing music, reading a book, or simply sitting still.

3. Stick to a sleep schedule

Going to bed and waking up at the same times each day can regulate your natural sleep cycles and help you reach a deeper sleep. 

Aim to get 8-9 hours of sleep seven days a week. It can help to set an alarm for the same time every day, including weekends and days off from work. Eventually, you wake up on your own, indicating your body is getting sufficient rest.

4. Don’t hang out in bed

Your bed is for sleeping. If you have trouble going to sleep or falling back to sleep after waking, get out of bed. Try sitting in a different room until you feel tired again. 

Incorporating mindfulness activities like breathwork or meditation can also help relax your mind enough to fall asleep.

5. Don’t ignore ongoing sleepiness

If you change your sleep habits but still struggle with daytime sleepiness, don’t ignore it. Our sleep specialists offer studies to diagnose sleep disorders early before they cause additional health complications.

They design a treatment plan using medications and other therapies that support consistent, quality sleep. We can also refer you to a specialist if necessary to address medical issues or psychiatric conditions that contribute to insomnia and other sleep issues.

To learn more about improving the quality of your sleep or the benefits of a sleep study, call Stat Care Pulmonary and Sleep in St. Petersburg, Florida, today.