About Sleep

Sleep is an active, highly structured process that consumes 1/3 of the hours of our day, yet most of us are unaware of what is occurring during that time. Frequently, disorders of sleep have significant impact on our daytime functioning and our overall health. To learn if you are experiencing symptoms that may be the result of a sleep disorder, answering a brief questionnaire may be helpful.

Getting a Good Night's Sleep

There are several things that you can do to assure a good night's sleep. These measures are referred to as "sleep hygiene."

Make sleep a priority. Aim for 8 hours of sleep each night.
Establish a regular bedtime and wake-time schedule, including weekends.
Begin relaxing 30-60 minutes before bedtime; warm bath, reading.
Assure that your bedroom is dark, cool and quiet. Consider dark blinds or an eye mask. Ear plugs "white noise" may be helpful.
Assess the comfort of your mattress.
Condition yourself to view your bed for sleeping—no TV or reading.
Drink less fluids; 2-3 hours before bed to avoid waking up to urinate.
Avoid meals 2-3 hours before bed.
Avoid alcohol—while it may hasten sleep it interferes with staying asleep.
Avoid nicotine.
Limit caffeine to 1-2 drinks in the morning. Eliminate caffeine if you are unable to fall asleep.
Get out of bed if you are not able to fall asleep in 15-20 minutes; engage in a relaxing or boring activity. Keep lights low.
Try to return to sleep if you wake up. If unsuccessful after 15-20 minutes, get out of bed as described above.
Exercise regularly but not within 3 hours of bedtime.
Get daily exposure to sunlight.
Bright light therapy may be helpful: Exposure to bright lights early in the morning may help you fall asleep earlier.

Sleep Resources

To learn more about Sleep Medicine, visit one of the following associations:

Or, visit www.sleepquest.com to browse the "Understanding Your Sleep Report."