How to Improve Your Sleep Quality

Have you had problems with sleeping? If so, you are not alone. Sleep problems can occur among people with EDS and HSD. Data from our clinic show a high frequency of patients with HSD report some form of a sleep disorder. These problems include sleep apnea, narcolepsy (sudden attacks of deep sleep), hypersomnia (excessive daytime sleepiness), insomnia (difficulty sleeping), and restless leg syndrome. In this blog post, we will look into the term "sleep hygiene", its impact on sleep quality and ways for improving it.

Sleep hygiene is a set of practices that promote healthy sleeping habits. It is essential for maintaining both physical and mental well-being. Furthermore, proper sleep hygiene is thought to be extremely beneficial in preventing and treating a variety of sleep disorders that affect hEDS/HSD patients.

Our recommendations for having better night sleep include a few key points. First and foremost, making a sleeping plan is very important. It is critical to develop a consistent bedtime routine. It may be difficult at first, but don't worry, your body will adapt to it over time. You may be wondering, “what if I go to bed, but can't sleep?” If this occurs, we do not recommend fighting sleep. Instead, move to another room and engage in activities that will help distract your mind and induce sleepiness again. Consider doing meditation, listening to soothing music, or light reading.

Making your sleeping environment suitable for better sleep is also critical. To accomplish this, make sure your sleeping area is quiet and dark. Additionally, using a comfortable mattress and pillows can significantly improve sleep quality.

Unfortunately, certain devices that we love to use and that make our lives easier are not sleep-friendly. Using cell phones, computers, or watching television before or in bed can make it difficult to fall asleep. Along with keeping your mind occupied, these devices use blue spectrum light and impede the production of melatonin, a hormone that helps you sleep.

Diet and exercise are not only crucial for maintaining good physical shape, but also play a critical role in sleep hygiene. To promote sleep hygiene, it's important to avoid consuming caffeine and alcohol late in the evening. Additionally, consuming large meals close to bedtime can disrupt your sleep. Regularly engaging in exercise during the day can greatly assist in falling asleep, but it's advisable to avoid intense physical activity close to bedtime.

With good sleep hygiene from the steps listed above, many symptoms of hEDS/HSD can improve.  If you are still having trouble sleeping after following these suggestions, please talk to your doctor. Do you want to share what remedies or routines have helped your sleep?

Author: Ozan Soyer, MD