4 METHODS TO IMPROVE YOUR SLEEP

Are You Getting Enough Sleep?

The amount of sleep that we need varies between individuals, and changes as we age. According to the National Institute of Health, people need the following daily recommended hours of sleep: • Children =10 hours • Teens = 9-10 hours • Adults = 7-8 hours Restlessness and the inability to fall asleep can be frustrating! The following slides illustrate some simple tips you can incorporate into your daily routine that can improve the quality of your sleep.

1. Have A Consistent Sleep Schedule

Go to bed and wake up at the same time every day. • Don’t change your

schedule based on being a weekday, weekend or a holiday.

• This will help keep your sleep-wake cycle consistent and contributes to better sleep at night.

2. Avoid Caffeine, Alcohol and Nicotine Before Bed

Caffeine and nicotine are both stimulants that can make falling asleep difficult. • The effects take hours to

subside, so it is recommended that you avoid caffeine or nicotine four to six hours before going to sleep.

• While alcohol can make you sleepy, it can also disrupt your sleep later on in the night!

3. Limit Naps

If you do choose to nap during the day try to make sure it is not for too long. • This can interfere with

the quality of your nighttime sleep.

• Try to nap earlier in the day; the nap should last between 10-30 minutes.

4. Exercise!

Regular exercise can contribute to better sleep; however you need to be careful about when you choose to work out. • Working out close to when

you go to bed can cause you to become energized and make it difficult for you to fall asleep.

• Exercising earlier in the day can solve this problem.

Sleep Services at DMG

At DuPage Medical Group we have multiple Sleep Medicine specialists practicing throughout the western suburbs who work collaboratively with our accredited sleep centers to perform sleep studies for adults & children.

The Sleep Centers of DuPage Medical Group are committed to providing high quality sleep testing services in a compassionate and relaxed environment.

To learn more about services offered visit our website.

To make an appointment with a sleep medicine specialist, please call 630-871-6699.