Sleep Tips

Everyone needs a good night’s sleep. Sleep helps you feel refreshed and alert throughout the day. Lack of sleep can cause symptoms such as irritability, problems with concentration or memory, edginess, tiredness or withdrawal or belligerence.

There are many reasons why someone may not be getting enough sleep, including stress, anxiety or excitement. However, lack of sleep may be labeled a disorder if you have difficulty falling asleep, difficulty staying asleep, excessive sleep time, falling asleep at inappropriate times, abnormal behaviors associated with sleep or consistently poor quality of sleep.

You can take the sleepiness scale evaluation to determine if your sleep habits are being harmful to you.

If “broken” sleep, lack of sleep or other sleep issues are causing disturbances in your life, try these tips for getting more and better sleep. You also can contact the UT Sleep DIsorders Center at 865.305.8761 to schedule your appointment.

• Be consistent about when you go to sleep and when you wake up. Set a regular schedule and stick to it even during weekends and holidays.

• Try not to sleep more than an hour or two longer than your normal schedule allows.

• Get more sleep if you wake up and feel fatigued. Do not worry about taking an afternoon nap to catch up. If you are having difficulty sleeping (not tired enough) do not take daytime naps.

• Avoid stimulants such as coffee, soft drinks with caffeine and nicotine after lunch.

• Eliminate the conditioned anxiety that comes with trying to sleep, often by doing things such as reassuring yourself that you will sleep and distraction.

• Go to bed feeling relaxed. Try listening to soothing music, reading a book, taking a hot bath. Avoid arguing, playing video games, exercising or watching a stimulating movie.

• Have a calm, comfortable place to sleep.

• Keep your room dark. Shut off all lights, including night lights, which can cause sleep disturbances in some people. Do not leave the television on because the flickering light can disturb sleep as well.

• Use your bed for sleeping. Try to avoid working, watching television, etc., in bed—this area should be filled with rest and relaxation.

• Eat at regular times daily; avoid large meals near bedtime.

• Exercise early in the day.

• If you are not asleep after 5 to 10 minutes in bed, simply get up and do something else. Sometimes changing to another room is helpful; this also can help reduce anxiety about falling asleep

• Practice evening relaxation routines such as progressive muscle relaxation or meditation.

If you continue to have trouble sleeping or experience any sleep disorders, contact the UT Sleep Disorders Center. The UT Sleep Disorders Center offers medical evaluation to patients who are concerned about their sleep. Some sleep disorders are hard to diagnose, having multiple causes. Doctors at the UT Sleep Disorders Center evaluate and order specific tests for individual circumstances, avoiding unnecessary delays and costs. Evaluation and treatment are available for sleep-related disorders such as obstructive sleep apnea, insomnia, narcolepsy and restless leg syndrome.

For more information or to schedule your appointment by calling 865.305.8761.