Sleep is as important as diet and exercise to a good quality life. Most adults need seven to nine hours for optimal performance.

Some problems with sleep are relatively mild or are temporary. Doctors Bird and Thornton estimate that in the Orlando and Central Florida area, these mild sleep problems affect about 150,000 people.

Mild sleep problems do not usually require medical attention. Sometimes, a doctor may prescribe sleep aids. The Center for Sleep Disorders may consider recommending medication to the patient's referring physician, although we do not provide this type of treatment ourselves.

Below are some tips from Doctors Bird and Thornton to help you with mild sleep health problems. You can also check our list of helpful insomnia websites and books.
 

During the day

• Avoid daytime naps.
   
• Exercise routinely. Do not exercise just before bedtime.
   
• Avoid worrying while falling asleep. Find a time during the day to mull over your problems. A bed is a place to rest, not to worry.

Before bedtime

• Relax before bedtime with calming activities such as reading, listening to music, or taking a warm bath.
   
• Limit eating and drinking before bedtime. Do not consume caffeine, chocolate, nicotine or alcohol. Do not drink large amounts of liquid before bedtime.
   
• Sleeping pills should be used cautiously. Most doctors prescribe sleeping pills for periods of three weeks or less. If you are taking sleeping pills, do not take them with alcohol.
   
• Maintain a regular bedtime schedule, but don’t go to bed unless you are sleepy. If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine (not in bed). Find something relaxing, but not stimulating, to take your mind off worries about sleep. This will relax your body and distract your mind.

Falling asleep

• Keep your bedroom dark, quiet, comfortable and cool.
   
• Do not read, watch television, talk on the phone, or do similar activities. Reserve the bed for sleep and special times.
   
• If you are not able to fall asleep after 20 to 30 minutes, get out of bed. Do a relaxing activity until you feel drowsy.

In the morning

• Don't oversleep. Sleep only as much as needed to feel rested.
   
• Get up at the same time every day, including weekends.
   

NOTE: Sleep health information discussed at this website is for educational purposes. Each
            individual is different and may have varying symptoms, diagnosis and treatments.
            If you are having sleep health problems, obtain professional medical advice.

©2006, Morris T. Bird, M.D. and Robert S. Thornton, M.D.
Medical Directors of the Center for Sleep Disorders at Florida Hospital
Solving sleep problems, snoring, sleep apnea, insomnia and other sleeping issues in Central Florida.
With six sleep centers at Florida Hospital locations:
   Orlando Main Campus, East Orlando, Altamonte Springs, Celebration, Winter Park and Apopka