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Good sleep habits
The first step in managing a sleep disorder is good sleep hygiene, or practicing good sleep habits. Here are some sleep hygiene tips to improve the quality of your sleep:
 
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American Sleep Apnea Association(ASAA): This site is a source of information and a community for sufferers of sleep apnea. ASAA hosts a forum with live chats, a geographical listing of support groups in the U.S. and Canada and specific guidance for parents with children who have the disease. |
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MedlinePlus Medical Encyclopedia: Find an extended definition of sleep apnea in this medical encyclopedia provided by the National Institutes of Health. MedlinePlus provides a separate directory of links to sleep apnea news, diagnosis, treatment, and research from government agencies and associations.
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National Sleep Foundation (NSF): After explaining the basics of sleep apnea, the NSF's "Sleeptionary" features sections on coping and links to articles. NSF also covers symptoms and treatment of sleep apnea in children. |
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National Heart, Lung, and Blood Institute (NHLBI): NHLBI, part of the National Institutes of Health, includes sections on the causes, symptoms, diagnosis, and treatment of sleep apnea. It outlines who is at risk, how to live with the condition, and how to help those who may have it. |
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ClinicalTrials.gov: The National Institutes of Health maintains this research database of federally and privately supported clinical trials. It includes the purpose, eligibility criteria, and location for each study. |
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SleepEducation.com: The American Academy of Sleep Medicine offers tools for evaluating sleep, including a true-false questionnaire and a sample sleep diary. The sleep apnea page walks patients through a series of points to help determine if they have sleep apnea, whether they need to see a sleep specialist, what to tell their doctor, and how their condition may be treated. Don't overlook additional resources, such as sleep apnea case studies or suggestions for sleep hygiene. |
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Maintain a regular bedtime and arising time. This includes weekends and vacations.
- Avoid taking long naps during the day. Napping in the late afternoon or early evening can disturb nighttime sleep.
- Alcohol can interfere with sleep. Avoid alcohol within three to four hours of bedtime. Alcohol can lead to repeated awakenings during the latter part of the night.
- Caffeine and nicotine can interfere with sleep. Drinks containing caffeine (coffee, tea, and soda) and nicotine have an arousing effect, causing a disruption in sleep.
- Common medicines can cause excessive sleepiness or insomnia. Ask your doctor which medicines to avoid if you are having sleep problems.
- Avoid stimulating activities late in the evening. Exercise and mental activities can keep you awake.
- Ongoing concerns can lead to insomnia. Plan a few minutes each evening to write down your concerns. Schedule activities for the following day. This allows one to "put an end" to the extended workday.
- Activities in bed should be restricted to those that promote sleep. Some people find reading or relaxing useful.
- The bedroom environment may be overlooked as a cause of sleep disturbance. Although many people feel they fall asleep quickly while watching television, the bright lights may disrupt sleep. Other sources of light such as hallway fixtures or street lamps may have a similar effect. The level of acceptable bedroom light is different for each individual. While many people prefer the bedroom to be kept very dark, others, especially those fearful of the dark, may find comfort in a dim light. The bedroom should be kept quiet. If bright light or noise cannot be avoided, earplugs and eye masks may be helpful. The temperature in the bedroom should be comfortable. "Clock watchers" who become alarmed as the seconds and minutes tick away while they remain awake should remove the clock from the bedroom
Remember, good sleep hygiene is the first step in managing a sleep disorder.
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