Sleep Tips & FAQs

For most people, falling asleep and staying asleep are parts of a natural process. Most adults require seven to nine hours of sleep a night, but distractions and bad habits keep us awake. Good sleepers are likely to have developed certain lifestyle and dietary habits that promote sound sleep. These habits or behaviors – known as sleep hygiene – can have positive effects on sleep before, during, and after time spent in bed. 

Sleep hygiene is mostly a matter of common sense, but the techniques suggested below may help you sleep better on a regular basis.

• Keep regular sleep habits. Establish a rhythm by going to bed at the same time each night and wake up at the same time each morning, including weekends and days off.
• Exercise regularly, preferably in the morning. If not possible, finish at least three hours before bedtime.
• Relax. Take a warm bath, drink a cup of warm milk, or read a book.
• Eat healthy, and while a light snack before bedtime can help promote sound sleep, avoid large meals – especially late.
• Caffeine, nicotine, and alcohol prior to retiring are additional factors that can worsen one’s ability to fall asleep and stay asleep.
• Create an environment conducive to sleep. Make your bedroom cool, dark, and quiet.
• Leave your worries at the bedroom door. If you’re concerned about something, make a list of the steps you’ll take to solve the problem or leave yourself a voicemail message.
• Your bed should be for sleep or sickness only. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quite 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.  Do not read, watch TV, or do work in bed for an extended time.
• Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of 20 minutes of less, and no later than 5 p.m.  

For more information or if you’d like to discuss treatment options, call the Northside Hospital Sleep Disorders Center near you.

Sleep Test

Take the STOP-BANG Questionnaire or the Epworth Test to determine if you are at risk for a Sleep Disorder.