“10 Tips to getting a good night’s sleep”

 To sleep better, you need to know a few tips to get rid of bad habits, improve your sleeping environment and taming the “outside stressors” that cause you anxiety.

 Here are our 10 tips for sleeping well and improving the quality of your sleep!

1- Do not drink coffee or tea in the afternoon

To sleep well, it is better to avoid the caffeine early: the last coffee after lunch, no tea or Coca-Cola after 4 p.m…

2- Do not engage in strenuous sport activities at night

Physical exercises wake up your muscles and prevent you from sleeping well.

3- Take a hot bath-sleep well

Our body lowers its internal temperature to program sleep, it is a warm bath (98.6 ° maximum), which will soothe you.

4- Stop using your electronics at least an hour before going to sleep

Television, computer, smartphone broadcast a very exciting blue light, close to the light of day: to avoid exposing it at night. No screens, of course, because of the blue light, nor any “awakening” activity: no suspense movies, video games, do not worry about your online calendar for the next day.

Your sleeping environment: The perfect room to sleep well 

5- Keep a cool temperature in your room

Always to help our body to reduce its internal temperature and prepare for sleep, be careful to ensure that your bedroom is sufficiently ventilated.

6- Herbal tea

Before bedtime, enjoying a small soothing ritual such as a cup of herbal tea will facilitate the transition to sleep.

7- A bed dedicated solely to sleep, to love, and to the night

To sleep well you must absolutely remember: apart from cuddling and sex, use your bed only to sleep. Even activities that relax you, such as reading, listening to music, are to be practiced out of bed! Do not stay in bed when you cannot sleep, which can increase anxiety, nervousness, and sleep. You must be well in your bed, and not assimilate it to a negative thought.

8- Long live darkness and silence in your room

Get rid of unwanted noises (such as ticking watches), and insulate your room in a protective cocoon. Feel free to try ear plugs if your spouse snores. Close the light with shutters and curtains: a dim light, then total darkness, stimulate the secretion of melatonin, the sleep hormone.

 False beliefs and negative thoughts about sleep

 9- Do not count your sleep 

Give importance to the quality of sleep rather than its quantity. Do not be convinced that lack of sleep will create an irreparable tiredness, never force your sleep by forcing you to go sleep over your schedule the next day. The long naps can disrupt the balance of sleep.

10- Listen to the signals of sleep in order to go to sleep

You begin to blink, to yawn, and to have heavy eyelids? It’s time to go to sleep without waiting. Your internal clock likes regular sleep patterns. Listen to your body rather than your head when it comes to sleep.


If you think that you might be suffering from issues such as snoring or lack of sleep it is time to see your physician. Your physician will order a sleep study to determine if you have Obstructive Sleep Apnea (OSA). Your Doctor will order a CPAP for you if it is determined that you would benefit from CPAP Therapy. A starter CPAP machine that has been known to give excellent treatment results is the ResMed AirSense 10 Elite CPAP Machine available at Breathe Easy CPAP.

The Dream Team at Advanced Sleep Therapy consists of a team of Respiratory Practitioners, as well as an RN Nurse Clinician who will assist you in starting out with the proper CPAP treatment equipment right in the comfort of your home and then provide ongoing monitoring to your Doctor. Advanced Sleep Therapy located in Arlington Heights has been serving Chicagoland for over fourteen years. Their knowledge and experience in CPAP machines, CPAP humidifiers, CPAP masks, CPAP headgear and all cleaning and CPAP accessories is outstanding, which is what makes them JCAHO Gold Seal Certified providers.

Don’t have insurance? No worries, you can always order online from our sister company Breathe Easy CPAP. Breathe Easy CPAP is proud to offer a complete line of CPAP machines, CPAP humidifiers, CPAP masks, CPAP headgear and all cleaning and CPAP accessories.