Suburban Sleep and Pulmonary Medicine

Sleep Tips

Good sleep can make a big difference in your life. Here are some lifestyle changes that you can make to improve your sleep:

  1. Go to bed at a regular time each night, and get up at the same time every morning.
  2. Get plenty of exercise each day- be sure to try to exercise about 6 hours before you go to bed so your body can cool down and relax before you go to sleep.
  3. Avoid naps!
  4. Avoid products with caffeine after noontime.
  5. Avoid alcohol within 2-4 hours of bedtime.
  6. Don’t smoke!! Nicotine is a stimulant.
  7. Get plenty of exercise each day.
  8. Avoid sleeping pills; sleeping pills can actually relax the body’s muscles too much, making sleep apnea more severe.
  9. Do not watch TV in the bedroom.
  10. Write down the things that are bothering you before you go to sleep and then you will be less likely to worry about them while you are trying to fall asleep.
  11. Make a to-do list of the things that you need to accomplish for the following day.
  12. Go for a walk to clear you mind.
  13. Avoid stimulating activity or controversy before going to bed.
  14. Avoid stress of any kind.
  15. If your room seems to be noisy, try using ear plugs.
  16. If you have trouble falling asleep with even the slightest bit of light use darkening shades or wear a sleep mask.
  17. Do not go to bed until you are sleepy.
  18. If you have not fallen asleep within 20 minutes, leave the bedroom and do another quiet activity, such as reading.
  19. Soak in a warm bath or shower 15-20 minutes before going to bed.
  20. Avoid or limit drinking liquids 1 hour before bedtime.
  21. Exercise the mind daily by reading the newspaper or mystery novel, do a jigsaw puzzle, or watch the Discovery or History channel.
  22. Avoid stimulating the mind directly before sleep; if you are having trouble falling asleep, try reading the phone book, not something that will interest you.
  23. Call our Sleep Doctor Today

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