Tips for sleeping well

For many people, falling asleep and staying asleep is a natural process. For others, it is not. Sleep medication can only do so much to help with sleep problems. Use the tips listed below for better sleep.

• Wake up and go to sleep at the same times every day. Even on days off and weekends.
• Avoid caffeine, alcohol and nicotine around bedtime. Each can adversely affect your ability to fall asleep and stay asleep. Smoking and alcohol also increase the risk of obstructive sleep apnea. 
• Maintain your recommended weight. Obesity is the highest risk factor contributing to sleep disorders.
• Exercise regularly, but not too close to bedtime. Strenuous exercise in the evening can disrupt your sleep pattern.
• Avoid large meals close to bedtime; however, a light snack might help promote sound sleep.
• If daytime sleepiness becomes overwhelming, try to limit your nap time to less than an hour before midafternoon.
• Make your sleeping area comfortable and free of environmental distractions that may prevent you from achieving deep, restful sleep.
• If you are not able to fall asleep or stay asleep, leave your bedroom and find a quiet activity elsewhere. Return to bed only when you feel sleepy.
• When you go to bed, turn off the lights and television. Find a comfortable temperature setting to achieve a deep, restful sleep. 

Lack of sleep for any reason significantly increases your chance of having a fatal car accident. If you have an untreated sleep disorder or are sleep deprived, we recommend you refrain from driving.

These tips are not intended to substitute for medical advice. If you are suffering from sleeplessness or are experiencing more daytime sleepiness than you feel is normal, consult a health care professional. For more information or to make an appointment, call Methodist Hospital's Sleep Disorders Center at 952-993-6083.

You also may wish to review these online resources.