Rest Well with Good Sleep Hygiene

RESTEWELL weith Good Sleep Hygiene COMMON CAUSES OF SLEEP PROBLEMS (( SLEEP APNEA • Characterized by pauses in breathing lasting from a few seconds to minutes zzz...zz...z ...z..z... during sleep • Prevents the body and brain from maintaining deep sleep • About 12 million Americans have obstructive sleep apnea = 2 MILLION ( RESTLESS LEG SYNDROME • Characterized by throbbing, creeping, and unpleasant feelings in the legs • Symptoms flare up when a person is at rest and may worsen during the night • Affects about 10% of the population (: INSOMNIA • Characterized by difficulty falling asleep, difficulty staying asleep, or waking up too early • May be caused by a medical disorder or by stress and anxiety 30-40% of adults have insomnia in a given year (• TIPS FOR GETTINGA GOOD NIGHT'S SLEEP AVOID NAPPING • Napping may disturb the regular patterns of sleep and wakefulness, making it harder to sleep at night AVOID STIMULANTS LATER IN THE DAY XXX • Caffeine, nicotine, and alcohol can all disrupt quality sleep GET PLENTY OF EXERCISE • Exercise vigorously in the morning or afternoon, and practice yoga or meditation in the evening WATCH YOUR DIET • Don't eat large meals right before bedtime, and minimize changes in diet if sleep problems persist ESTABLISHA ROUTINE • Practice a nightly routine of relaxation and winding down before bedtime CREATE A GOOD SLEEP SPACE • Use your bed just for sleeping-not reading, watching TV, or listening to music • Your bedroom should be a pleasant temperature and not too bright AGADEM ERICAN INFOGRAPHIC PROVIDED BY: Sleep Services of Maryland EPMEDIO ACCREDITED www.sleepservicesmaryland.com MEMBER CENTER ROEKVILLE Sources: http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene http://www.sleepservicesmd.com/sleep-disorders.html http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/ http://www.ninds.nih.gov/disorders/restless_legs/detail_restless_legs.htm http://www.sleepassociation.org/index.php?p=sleepapneapublic http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep