Without adequate sleep, mental and physical health can suffer.
There are more than 100 million Americans of all ages who are not getting adequate sleep. Inadequate sleep can have untold consequences on school and work performance, interpersonal relationships, health and safety.
Sleepiness interferes with cognitive function, which can lead to learning disabilities in children, memory impairment in people of all ages, personality changes and depression. People suffering from sleep deprivation, experience difficulty making decisions, irritability, problems with performance and slower reaction times, placing them at risk for automobile and work-related accidents. Sleep loss can also adversely affect life by contributing to the development of obesity, diabetes and heart disease.
If you have difficulty falling asleep or staying asleep or if you feel sleepy or un-refreshed despite a seemingly adequate night of sleep, you may have a sleep disorder. There are over 80 disorders of sleep and wakefulness.
If you would like to speak with one of our sleep specialists please call us at 216.444.2165
What are a few recommendations to get a better night’s rest?
Create an optimal sleep environment
- Make sure that your bedroom is comfortable, cool, quiet and dark.
- If noise keeps you awake, try using background sounds like “white noise” or earplugs.
- If light interferes with your sleep, try sleep masks or blackout curtains.
Think positive
- Avoid going to bed with a negative mind set, such as “If I don’t get enough sleep tonight, how will I ever get through the day tomorrow?”
Use your bed for sleep
- Avoid using your bed for anything other than sleep and intimate relations.
- Do not watch television, eat, work or use computers in your bedroom.
Clear your mind
- Before bed time, try writing things down or making a to-do list earlier in the evening.
- This is helpful if you tend to worry and think too much in bed at night.
Establish a routine
- Create a regular bedtime and a relaxing routine each night by taking a warm bath, listening to soothing music or reading.
- Try relaxation exercises, meditation, biofeedback or hypnosis.
- Wake up at the same time each morning, including days off and vacations.
Stop clock watching
- Turn the clock around and use only the alarm for waking up.
- Leave your bedroom if you cannot fall asleep in 20 minutes.
- Read or engage in a relaxing activity in another room.
Avoid naps
- If you are extremely sleepy, take a nap.
- However, limit naps to less than one-hour—no later than 3 p.m.
Avoid stimulants
- Try not to consume coffee, teas, cola, cocoa and chocolate and heavy meals for at least 4 hours before bedtime.
- Limit caffeinated beverages to two per day and avoid them entirely if you have trouble sleeping at night.
- You may find that light carbohydrate snacks such as milk, yogurt or crackers help you fall asleep easier.
Avoid alcohol and tobacco
- For at least 4 hours before bedtime and during the night, avoid alcohol and tobacco.
Exercise regularly
- Create a routine, but try not to exercise within 4 hours of bedtime.
- No More Sleepless Nights, Workbook, Revised Edition by Peter Hauri and Shirley Linde
- The Relaxation and Stress Reduction, Workbook by Martha Davis, Elizabeth Eshelman and Matthew McKay
- Encyclopedia of Sleep and Dreaming by Mary Caskadon, PhD
- Body Rhythms: Chronobiology and Peak Performance by Lynne Lamberg
More than 50 million Americans struggle with chronic sleep deficiency. If bedtime is dread time, this definitive book by one of the nation’s foremost sleep experts is for you.
Nancy Foldvary-Schaefer, DO, MS, an acknowledged leader in the field, directs Cleveland Clinic’s Sleep Disorders Center. Through her book, you will:
- Recognize when you have a sleep disorder and learn the first steps to treat it.
- Understand the strong connection between restful sleep and good health - sleep is not optional!
- Get the latest research on sleep disorders, including diagnostic tests, drugs and promising new treatments.
- Learn to improve your sleep habits through healthier diet and exercise routines.
You can purchase "The Cleveland Clinic Guide to Sleep Disorders" online at kaplanpublishing.com, amazon.com, or wherever Cleveland Clinic books are sold.