Sleep Wake Center
Insomnia is a common sleep disorder and which may result in problems including:
- Difficulty falling asleep
- Difficulty staying awake
- Unrefreshing sleep
Many sleep, medical and psychiatric disorder can result in insomnia. Proper diagnosis of the cause is important in determining the appropriate treatment.
Simple hints that may help you sleep better include:
- Avoid caffeine within 6 to 8 hours of bedtime. Tea, coffee, chocolate, some medications and soda contain caffeine.
- Avoid tobacco products. They contain nicotine, a stimulant that disrupts sleep.
- Limit alcohol intake; consume with a meal; and don’t drink within 3 to 4 hours of bedtime. You may fall asleep faster, but the quality of sleep is disrupted.
- Do not eat a full meal shortly before bedtime. A small snack at night, however, is okay.
- Keep your bedroom quiet, dark and at a moderate temperature. Use blackout curtains, white noise machines or earplugs if needed.
- Get up at around the same time every day. This allows your "body clock" to know when to be awake and alert when you need to be and to be able to fall asleep at the appropriate
- Don't be a clock-watcher.
- Exercise regularly, but not too close to bedtime.
- If you have trouble falling asleep, develop a routine to help you unwind. Examples include reading, taking a warm bath or practicing deep breathing exercises.
- If you are experiencing stress, contact a health care professional who can instruct you in relaxation exercises, biofeedback, hypnosis and other techniques for managing
- Do not spend too much time in bed (typically more than 8 to 9 hours). This can promote shallow, interrupted sleep.
- Designate "worry time" for daytime hours. Set aside time to write down your problems and possible solutions or action plans. This can allow you to relax and fall asleep more
easily at bedtime.
Call Aurora BayCare Medical Center’s Sleep Wake Center at (920) 288-4350 for more information or view a list our sleep medicine