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. Dr. Baker estimates
that in the Orlando and Central Florida area, these mild sleep problems
-- less troublesome than insomnia -- 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 Dr. Baker to help you with mild sleep health problems. You
can also check our list of helpful insomnia
websites and books.
During the day
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.
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
donít 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.
Turn off electronic screens earlier in
the evening, especially in the hour before you go to bed.
Text-messaging, watching television, playing video games and doing other
sorts of computer work can disrupt your ability to fall asleep. Silence
your cellphone -- a chirping phone may wake you up at night.
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
Sleep only as much as needed to feel rested.
Get up at the same
time every day, including weekends.
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Solving sleep problems, snoring, sleep apnea, insomnia and other sleeping
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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.