TIPS FOR GOOD NIGHT SLEEP
SLEEP FACTS
TYPES OF SLEEPING DISORDERS
TIPS FOR A GOOD NIGHT SLEEP
YOUR SLEEP HEALTH AND ANGER
FAQS ABOUT SLEEP STUDIES
FREE SPECIAL REPORT
WHEN SHOULD YOU SEE YOUR PHYSICIAN
  • If you do not fall asleep within 20 minutes, get out of bed and do something relaxing and distracting. For many people, this is reading.
  • Avoid housework, bills, work or anything that is too stimulating within 2 hours of bedtime or during a nighttime awakening.
  • Although some people's insomnia is helped by a midday nap, for most, it will interfere with falling asleep at night.
  • Avoid alcohol within 5 hours of bedtime. Alcohol is a poor hypnotic and causes nighttime awakening.
  • Avoid caffeine (tea, coffee, chocolate, soda) after noon. It can cause shallow sleep or nighttime awakenings.
  • Make your bedroom quiet, safe, and relaxing. Face clocks away from the bed to avoid "counting down" the minutes until morning.
  • Keep consistent bedtimes and wake times 7 days a week.
  • Schedule "worry time" earlier in the day. Use this time to resolve problems before bedtime.
  • Daily exercise improves insomnia, although the effects may not be immediate. Do not exercise within 4 hours of bedtime.
  • Avoid going to bed on either an empty stomach or a full stomach. A light snack may be of value.

 

 

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The information contained in this web site is for educational purposes only and is meant to increase understanding of the issues surrounding sleep health. It is not intended to be used by individuals in making medical decisions regarding treatment but should be used to improve communication with the treating physician.