Sleep Related Topics

Sleep and Wellness
Sleep Apnea
Snoring Is Not Funny
Not Enough Sleep
Restless Legs Syndrome (RLS)
What Is Parasomnia?
Sleep and Children
Sleep Hygiene
Sleep Study Procedure (PSG)
CPAP Titration
Actual Sleep Study

Sleep Hygiene

Healthy and continuous sleep at night is essential for re-regulation of our physical and mental condition during the day.  Any changes in this pattern will affect our quality of life and our performance at work or at school.  All age groups can suffer from sleep disorders and these are universal disorders that have to be addressed effectively and promptly by healthcare providers.

It can be achieved by following simple rules:

  1. Managing the stress can go a long way to minimize the need for sleep medications and help us to have restful sleep at night.
  2. Limit caffeine and alcohol intake.
  3. Eliminate nicotine intake.  Smoking has shown to cause many disorders, including its effect on our sleep.
  4. A proper exercise three times a week between 15 to 30 minutes at the proper time can help and induce a good sleep.  Exercising in the morning usually will not affect your sleep and opposite to this exercising close to bedtime can stimulate the brain and cause insomnia.
  5. Proper sleep environment in our bedroom should include minimizing or eliminating the noise as much as possible, as well as limiting the light in the bedroom.
  6. Taking a shower half-an-hour to an hour before the bed could be part of a good sleep hygiene.
  7. Two to three hours before sleep, you should limit exposure to TV and other information and news that can create anxiety.
  8. Bedroom should only be used for sleep and sex.  Other activities such as eating and watching TV should be avoided in the bedroom.
  9. Although some patients take sleeping pills at night to achieve some sleep, usually the effect of these medications are limited and will not give the patient a good quality of sleep at night.
  10. Eating dinner at night should not be close to our bedtime.  This food intake close to our bedtime enhances our GI activities and can affect our sleep.
  11. Relaxation, meditation, and alternative medicines have been tried and have shown some effectiveness in certain patients in order to help us to achieve a good quality sleep.
  12. Some sleep experts have advised patients to allocate one or two hours at night to “worry time.”  During this time, the patients can write down or review the day they had and the tomorrow they may have.  This technique in some patients has shown to be beneficial in order to minimize the insomnia effect in our sleep.
If you have tried and failed in achieving a good quality of sleep you should realize that there are more than 80 sleep disorders that may be contributing to your underlying condition and a consultation with your physician or referral to a certified sleep center by your physician could help you to obtain some answers or receive some proper treatment and diagnosis for your sleep condition.
>> Common Sleep Disorders >> Frequently Asked Questions

Click here to learn more...

Click here to learn more...