Learn more about sleep disorders and how Sleep Center Orange County can help.
You may need professional attention if you…
Have pauses in breathing or irregular breathing while asleep
Snore loudly
Snort or choke while asleep
Wake up groggy or tired in the morning, no matter how many hours you’ve slept
Wake up startled, or with your heart pounding
Have morning headaches
Experience sleepiness during the day
(watching TV, work, driving)
Quick Facts
Adults need 7 to 8 hours of restful sleep each night for maximum health and wellness. Studies show that adults who sleep less than 7 hours per night are more likely to be obese.
Sleep apnea and blood pressure may increase during pregnancy
Sleep occurs in stages from light sleep to deeper sleep, and eventually through to vivid dreaming sleep.
The state of sleep where vivid dreams occur is called rapid eye movement or REM sleep. REM sleep occurs every 90 minutes.
Children who snore are more likely to be hyperactive
A good night’s sleep triggers changes in the brain that help to improve memory, regulate appetite and prevent obesity.
Proper Sleep Hygiene
Do not stay awake in bed for more than 20 minutes. If you can not fall asleep in 20 minutes, then get out of bed and engage in a boring activity outside of your bedroom. Only go to bed when you are sleepy enough to fall asleep within 20 minutes. Restricting your awake time in bed helps to consolidate and deepen your sleep. Excessively long awake time in bed leads to fragmented and shallow sleep.
Get up at the same time each day, seven days a week. A regular wake time in the morning leads to regular times of sleep at night and helps to set your “biological” clock.
A steady daily amount of exercise helps to deepen sleep. Exercise should not be done too close to bedtime; plan to finish 3 hours before bedtime.
Insulate your bedroom against sounds and light that can disturb your sleep. Carpeting, insulated curtains, and closing your door may help.
Excessively warm rooms may disturb sleep; keep the room temperature moderate to cool.
Hunger may disturb sleep. A light snack at bedtime may help sleep, but avoid greasy or “heavy” foods.
Avoid caffeinated beverages after noon.
Avoid excessive liquids in the evening to minimize the need for night-time trips to the bathroom.
Avoid alcohol, especially in the evening. Although alcohol helps “tense” people fall asleep, the ensuing sleep is fragmented.
The use of tobacco disturbs sleep and should be avoided.
Don’t take your problems to bed. If necessary, plan some time earlier in the evening for working on your problems or planning your next day’s activities. Writing in a journal or relaxing before bed (meditation, prayer etc.) may help.
Train yourself to use the bedroom only for sleeping and sexual activity. This will help condition your mind to see the bed as a place for sleeping. Do not read, watch TV, or eat in bed.
People who feel angry and frustrated because they cannot sleep should not try harder and harder to fall asleep. This often makes the problem worse. Instead, leave the bedroom and do something different like reading a book. Don’t engage in stimulating activities if you can not sleep (computer, work, TV etc…). Return to bed only when you are sleepy. Get up at your regular time the next day, no matter how little you slept.
If these tips do not help, you may benefit from medical attention to your sleep problem
Helpful Links
National Sleep Foundation
American Sleep Apnea Association
Restless Leg Syndrome Foundation
Narcolepsy Network
American Board of Sleep Medicine