Patient Education

For A Good Night's Sleep

Attempt to sleep only when you are drowsy.

If you are unable to fall asleep or stay asleep, leave your bedroom and engage       in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the       bedroom. Return to bed when – and only when – you are sleepy. Repeat this       process as often as necessary throughout the night.

Maintain a regular bedtime and arise time, even on days off work and       weekends.

Use your bedroom only for sleep and sex.

Avoid napping during daytime. If daytime sleepiness becomes overwhelming,       limit nap time to a single nap of less than one hour, no later than 3 pm.

Distract your mind. Lying in bed unable to sleep should be avoided. Try reading,       listening to books on tape, or watching a video. It may be necessary to go to       another room to do these activities.

Avoid caffeine within 4 to 6 hours of bedtime.

Avoid the use of nicotine close to bedtime or during the night.

Avoid alcohol beverages within 4 to 6 hours of bedtime. Alcohol use may make       you feel sleepy, but acts as a stimulant and disrupts the restfulness of your sleep.

A light snack before bedtime can help promote sound sleep; avoid large meals.

Avoid strenuous exercise within 6 hours of bedtime.

Minimize light, noise and extreme temperature in the bedroom. Do not sleep with       TV on, even with the sound turned off; the flickering lights disrupt your sleep.

Animals do not have the same sleep cycle as humans. Therefore, sleeping in the       same bed or room with your pet creates a risk for disruption of your sleep. You       may not awaken enough to recall the incident; but you will feel the results of       such interruptions to your sleep pattern. Try a few nights without your pet and       see if you feel more rested.

Fans or white noise may reduce your ability to hear disturbing noise and soothe       you into a restful sleep.

Sleep Literature

1. National Sleep Foundation: Sleep Disorders

2. National Institutes of Health

         National Institute of Neurological Disorders and Stroke
              Brain Basics: Understanding Sleep

         National Heart, Lung, and Blood Institute
              In Brief: Your Guide to Healthy Sleep
              Sleep Deprivation and Deficiency
              National Center on Sleep Disorders Research

3. Center for Disease Control (CDC)

4. Other selected articles on Sleep Disorders
              Obesity, Depression Linked to Daytime Sleepiness
              Sleep Quiz
              Link between Cancer and Sleep
              Jobs more prone to Sleep Disorders
              Sleep Disorders and the Sleep Study