At least 40 million Americans suffer from sleep problems each year. Chronic lack of sleep can make you irritable or depressed, disrupt your concentration, increase your blood pressure, cause weight gain and increase your production of stress hormones.

According to sleep experts, the amount of necessary sleep varies from person to person, but most adults need between about seven and nine hours.

More than 100 different disorders of sleeping and waking have been identified. The most common sleep disorders are obstructive sleep apnea, respiratory disorders, snoring and insomnia.

Tips for a Good Night Sleep  |  When to Call Your Doctor  |  More Health Information

Tips for a Good Night Sleep

• Don’t go to bed unless you’re sleepy. If you’re not sleepy at bedtime, find something relaxing, but not stimulating, to do.
• Make your bedroom quiet, dark, and a little bit cool.
• Avoid caffeine, nicotine, and alcohol within six hours of bedtime.
• Don't exercise too close to your bedtime.
• Avoid taking naps. If you must take a nap, try to keep it to less than an hour. Never take a nap after 3 p.m.
• If you’re not asleep after 20 minutes, get out of bed and do something that will make you feel relaxed.
• Turn alarm clocks toward the wall. Waking up in the middle of the night and checking the time may increase anxiety and prevent you from getting back to sleep.
• Wake up at the same time every day. Your body will respond well to a consistent cycle.

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When to Call Your Doctor

See your physician if you continue to have trouble sleeping after you’ve done your best to improve your "sleep hygiene" for two or three months and still aren’t getting enough rest.

There are also specialized doctors who evaluate and treat insomnia and other sleep disorders. Sleep apnea may be evaluated and treated by pulmonologists who have specialized in sleep disorders. Neurologists also evaluate and treat sleep disorders.
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More Health Information

Health Library | Learn more about sleep and your body clock
Health Library | Learn about sleep apnea
Health Library | Learn how to sleep better
Health Library | Should I participate in a sleep study?
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