Did you know?

SLEEP IS ESSENTIAL TO OUR PHYSICAL AND MENTAL HEALTH.

To sleep well, you need to follow a regular sleep schedule. Develop a consistent routine and go to bed at the same time every day, even on weekends.

If you need a daytime nap; plan and schedule it carefully so napping does not interfere with night-time sleep. Find out what kind of a napper you are and learn more about the ups and downs of napping here.

  • Avoid light from screens (TV, computers and phones) in the 1 to 2 hours leading up to bedtime.
  • Limit stimulants like coffee, cola, and chocolate after 4pm. Avoid eating large meals or exercising close to bedtime.
  • If you are having trouble with your sleep, try to use a sleep diary, to find out what works for you. Some things to include may be: how you slept, the time you fell asleep and woke up, the activities you did during the day and before going to bed, what you ate, and anything else that you might think can have an effect on your sleep. After a week or two, look for things you have done on the nights you slept well as well as the things you did on the nights you had bad sleep. Finally try to do the things that gave you a good night more often and avoid those that caused a bad night.
  • Talk with your doctor if you have trouble falling asleep, wake up too early, sleep excessively for a period of two weeks or more, or if your sleep is chronically poor.
  • Some immunosuppressive medication may have side-effects and interfere with your sleep. Take time to read about them and discuss treatment options with your doctor. You may also require a specialized sleep evaluation. Take a look at the “Sleep” page for more details.
  • Loud snoring may also be a sign of more serious sleep disorders that may need medical treatment.
  • Learn more about healthy sleep habits.

Need More Help?

Learn more about healthy sleep habits at:
https://www.sleepfoundation.org/sleep-topics