The Sleep Medicine Center, Inc.
http//www.sleepcenters.org/montanasleep
 
 
Sleep Tips & Quiz
     
                       Sleep Tips


Build Up Your Need For Sleep

Ö            Avoid Naps – if you must nap, limit it to 10-25 minutes and only after you have been awake for at least 8 hours.

Ö            Don’t Over Sleep – too much time in bed can make it harder to sleep the next night.

Ö            Exercise – go for an exercise that makes you sweat.  Do it for at least 30-40 minutes and at least 3 hours before bedtime.  Exercise can increase the amount of deep sleep.

Ö            Heat Up Before Bed – try a hot bath or hot drink (no caffeine) within 2 hours before bedtime.
 

Time and Light

Ö           Get out of bed the same time every day.

Ö            Get early morning sunshine or very bright light within 30 minutes after getting out of bed.

Ö            Make sure to expose yourself to enough bright light during the day.

Ö            Keep It Dark at Night and avoid bright light if you have to get up at night. 

 

Tobacco, Sugar, Caffeine, Alcohol

Ö            Don’t smoke at all, or at least don't smoke after 7:00 pm.

Ö           Avoid food and drinks high in sugar (including honey and syrup).

Ö            Avoid caffeine completely for 1 month, if possible, otherwise limit caffeine to 3 doses before 10:00 am.

Ö            Keep alcohol use light – alcohol breaks up the second half of your sleep cycle.

 

Avoid Arousing Stuff

Ö            Keep your clock turned away from bed.

Ö            Avoid strenuous exercise 3 hours before bedtime.

Ö            Keep food and drink very light for 3 hours before bed.

Ö            Keep your bedroom dark, quiet and just the right temperature.

Ö            Eyeshades and earplugs are OK to use.

Ö            Try using 'white noise'.

Ö            Get a bed and pillow that is just right for you.

Ö            Bed is for sleep or sex only – No working in bed!

Ö            Create a bedtime ritual.

Ö            Learn some relaxation techniques.

Ö            Make to do lists, then set the list aside for morning.

Ö            Let worry go.

Ö            Forgive yourself and others.

 




 EPWORTH SLEEPINESS SCALE
Do you have a Sleep Disorder?

 

How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired?  This refers to your usual way of life in recent times.  Even if you have not done some of these things recently, try to work out how they would have affected you.  Use the following scale:

0 = Would never dose
1 = Slight chance of dozing
2 = Moderate chance of dozing
3 = High chance of dozing
 

Write down the most appropriate number for each situation and total them to determine your score.

 

 SITUATION

 CHANCE OF DOZING

Sitting and reading

0

1

2

3

Watching TV

0

1

2

3

Sitting, inactive in a public place such as a theater or meeting

0

1

2

3

As a passenger in a car for an hour without a break

0

1

2

3

Lying down to rest in the afternoon when circumstances permit

0

1

2

3

Sitting and talking to someone

0

1

2

3

Sitting quietly after a lunch without alcohol

0

1

2

3

In a car, while stopped for a few minutes in traffic

0

1

2

3

 

 TOTAL : ________

 IF YOUR SCORE IS 10 OR GREATER, THEN YOU MAY HAVE A SLEEP DISORDER

 

 Call the Sleep Medicine Center in Kalispell, Montana (406-752-1729) or the Sleep Medicine Center in Whitefish, Montana (406-862-2229) if you have any questions about sleep problems.
 

 

 



CONTACT INFORMATION
 
address..
200 Commons Way
lower level
Kalispell, MT 59901
 
phone..
406-752-1729
 
email..
smckalispellmt@msn.com
 
OFFICE HOURS

8:00am - 5:00pm Mon-Fri

Sleep Technologist is available for questions
7:00pm - 7:00am Sun-Fri
Call 406-752-1729