Sleep Disorders
Sleep studies and treatment for common sleep disorders like insomnia, sleep apnea, restless leg syndrome and more.
Sleep allows us to reset from the day before and prepares our brains and bodies for a new day. When you find yourself tossing and turning, it’s time to take a look at the habits and behaviors that could be keeping you up at night.
The choices you make throughout the day can significantly impact your quality of sleep. Making small changes to your routine can get you back on track to the 7-9 hours of sleep needed to wake up feeling energized and refreshed.
So, what can you do to control your ability to fall and stay asleep?
Restorative sleep relates to your activity levels throughout the day. The more exercise you get in, the deeper you will sleep. But even starting with small victories, like going on a 15-minute walk, can improve sleep quality.
Our bodies operate much better when they are used to a routine. To set your internal clock, pick realistic sleep-wake goals and stick with them – that means on weekends too!
The light and stimulation from bright screens can keep you up well after you’ve powered them down for the night. Avoiding screen time one to two hours before bed can help your brain know it’s time to sleep.
Smoking and drinking have both been shown to disrupt your sleep cycle. If you do either of these, try to avoid or limit them, especially within five hours before bed. These lifestyle changes may be challenging, but in the long run, will be worth it.
If you struggle to fall asleep because your mind is racing, you may find comfort in reminding yourself that you can only control your actions. Thinking about stressors before bed will not change them and may even worsen your worries.
Try journaling and putting your thoughts onto paper before bed. Remember that sleep is good for you. When you go to sleep you aren’t pushing off tasks or avoiding them, but rather investing in yourself and your health!
If you have been lying awake for more than 20 minutes, get up and do a non-stimulating activity, like reading or stretching.
If you are still unable to get restful sleep after trying these suggestions, you may need professional help. To learn if you are at risk for sleep apnea, take a quick, free assessment to determine if you would benefit from receiving treatment from our highly skilled IU Health Sleep Medicine team. Our providers can help you determine if you have a sleep disorder or a belief about sleep that prevents you from getting good sleep.
1 in 15 Americans suffer from sleep apnea. Take a quick quiz to determine if you would benefit from receiving treatment from our highly skilled sleep medicine team.
Sleep studies and treatment for common sleep disorders like insomnia, sleep apnea, restless leg syndrome and more.
Excessive daytime sleepiness is the overwhelming urge to fall asleep during the day that may be caused by an underlying sleep disorder.
Adults need seven to nine hours of sleep each night. Many get fewer than six. Without proper sleep, you can have serious health and lifestyle issues.
You have difficulty falling asleep, staying asleep or getting restful, restorative sleep, making it difficult to perform well, concentrate and stay healthy.
Snoring is a condition that happens when the airway is obstructed during sleep.
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