Daylight-Saving Time ends at 2 a.m. Sunday, Nov. 7 and board-certified sleep physician, Anthony Masi, M.D., with the Sleep Center Institute at St. Mary’s Health Center, offers the following tips for getting a good night’s sleep. He also offers questions to determine if you have a bigger sleep issue that requires medical diagnosis and treatment.
Good sleep tips:
- Don't eat a heavy meal before bedtime
- Don't drink a lot of caffeine or alcohol before bedtime
- Don't nap during the day, or at least keep it brief -- 10 to 15 minutes
- Stop working on any task an hour before bedtime to calm down
- Don't discuss emotional issues at bedtime
- Make sure your sleep environment is comfortable
- Don't turn lights on at night - use a small night-light instead
- Don’t fall asleep with the television still on
- Set a regular bedtime and wake up at the same time every day
- Fight after–dinner drowsiness by doing something mildly stimulating to avoid falling asleep too early
Some questions to ask your doctor if you think you might have a sleep disorder:
- If I snore, does that mean I definitely have a sleep disorder?
- Is dry mouth a symptom of a sleep disorder?
- How can I tell if I have insomnia?
- Should I be concerned if I have trouble falling to sleep at night, lying awake for up to an hour before falling asleep?
- How do I know if my mattress or another environmental factor is causing my sleep problems?
- I am always tired despite adequate sleep time. Can this be a sign of sleep apnea?