Do you have trouble falling asleep or staying asleep. It happens to more people than you think.
According to the American Sleep Disorders Association, some 40 million Americans are chronically ill with sleep disorders. And the Michigan Institute for Sleep Medicine in Warren, Michigan, reports there are 88 officially recognized sleep disorders such as sleep apnea, narcolepsy, insomnia, sleepwalking, and night terrors.
Mercy Health Partners Sleep Disorders Clinic in Muskegon, reports that more than 100 million Americans regularly fail to get a good night’s sleep. The Clinic offers these sleep hygiene rules to follow if you have trouble sleeping.
- Avoid caffeine and alcohol within four to six hours of bedtime.
- Avoid nicotine close to bedtime and during the night.
- Avoid large meals before bedtime.
- Avoid strenuous exercise within six hours of bedtime.
- Minimize noise, light, and extremes in temperature in the bedroom.
- Try to sleep when you are drowsy.
- Maintain a regular sleep schedule, even on weekends.
- Avoid napping during the day. If daytime sleepiness becomes overwhelming, take only one nap for less than an hour, before 3 p.m.
- If you cannot fall asleep or stay asleep, leave your bedroom. Engage in a quiet activity somewhere else, but do not allow yourself to fall asleep outside the bedroom. Return to bed only when you are sleepy. Repeat this process as often as necessary throughout the night.
If sleep problems persist after four to six weeks of adjusting your sleep and daytime patterns or if a sleep disorder is suspected, it is time to talk with your physician.
Call Mercy Health Partners Sleep Disorders Center at 231-672-6186 for more information.
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