Sleep Well, Live Well

Sleep is not merely a "time out" for your body. It is necessary for you to function at your best and is an active state essential for mental and physical health. This material was developed to provide you with helpful tips on establishing good sleep habits which will ensure that you get the rest you need to stay healthy and well.

How Much Sleep Is Needed?

Many studies have shown that adults typically need seven to eight hours of sleep to function their best. Teens need approximately nine and a half hours of sleep, while younger children require more. If you sleep less than your body requires, you pay a penalty throughout the day. You may have trouble concentrating, you may get sleepy while driving, or you may just be irritable. Drowsiness in non-stimulating situations is not a sign of boredom, but rather a sign of insufficient sleep (either not enough hours of sleep or quality of sleep).

What If I Have Trouble Getting To Sleep Or Wake Up A Lot During The Night?

Everyone experiences temporary sleeplessness from time to time. It is usually related to something going on in our lives and gets better within two to three weeks. However, if you continue to have problems sleeping, you should consult your doctor or a sleep specialist.

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There are some things you can do when you have temporary sleeplessness:

  • Consolidate your sleep during normal sleep hours
  • Avoid daytime napping
  • Take time to relax in the late evening, before going to bed
  • Go to bed at the same time each night (If you haven’t fallen asleep within 20 minutes, get up and move to a different location. Read or do some other activity until you feel drowsy. Then try going back to bed again. This approach conditions your body to associate your bed with sleep.)
  • Set a consistent wake up time and get bright light exposure in the morning (Bright light first thing in the morning is a powerful stimulus to the internal clock, much stronger and more natural than melatonin.)
  • Exercise moderately late in the day or during early evening; but, don’t exercise within one hour of your bedtime.
  • Be sure you have comfortable sleeping conditions, including a quiet, dark room.
  • Have an evening snack (This is not recommended if you suffer from heartburn or "reflux.")
  • Avoid all caffeine for at least ten hours before bedtime (Coffee, tea, soft drinks, chocolate and certain medications contain caffeine that can have long-lasting effects.)
  • Avoid nicotine near bedtime (Nicotine has stimulant properties.)
  • Avoid sleeping pills (You can become dependent on prescription and over-the-counter sleep medications. Unless your doctor prescribes them, you should avoid them.)

If disturbed sleep continues longer than three weeks, talk to your primary care doctor.

A more significant problem may be present. Medical conditions such as ongoing depression or anxiety can affect sleep long term.

What If I am Sleepy During the Day?

If you are getting seven to eight hours of sleep every night and are still sleepy during the day, a more serious sleep problem may be present. Sleep apnea, periodic limb movements in sleep, sleep phase disorders and narcolepsy are common sleep disorders. The good news is there are effective treatments for all of these problems. Please check with your primary care doctor if you are having daytime sleepiness. She or he may want to refer you to a sleep specialist.

What is Restless Legs Syndrome?

Restless or "jumpy" feelings in the legs can interfere with sleep onset. This is often accompanied by repeated jerking in sleep that affects sleep continuity. Known as restless legs syndrome, this problem can occur at any age. New and more effective treatments have recently been found.

What if I Snore?

Thirty percent of adults snore. Snoring is usually more of a social problem than a sleep disorder. However, if you snore and are excessively sleepy in the daytime or have been noticed to stop breathing while asleep, a more serious condition such as sleep apnea may be present. Your doctor can help determine if you have this common sleep disorder.

There are some simple tips you could try to minimize a simple snoring problem:

  • Avoid alcohol for three hours before sleep
  • Treat nasal congestion
  • Try ear plugs, a fan or a "white noise" machine for your bed partner
  • Try not to sleep on your back (Propping yourself up with pillows or placing a tennis ball into a sock and pinning it to your pajamas between your shoulder blades will help prevent you from sleeping on your back.)

This information is presented as a service by the Carle Sleep Center. The Carle Sleep Center is fully accredited by the American Sleep Disorders Association for the diagnosis and treatment of all types of sleep disorders.

For more information about sleep disorders, talk to your family doctor or contact the Carle Sleep Center at (217) 383-3364.