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Tips for good sleep as we approach daylight-saving time

Daylight-Saving Time ends at 2 a.m. Sunday, Nov. 7 and board-certified sleep physician, Anthony Masi, M.D., with the Sleep Center Institute at St. Mary’s Health Center, offers the following tips for getting a good night’s sleep. He also offers questions to determine if you have a bigger sleep issue that requires medical diagnosis and treatment.

Good sleep tips:
  • Don't eat a heavy meal before bedtime
  • Don't drink a lot of caffeine or alcohol before bedtime
  • Don't nap during the day, or at least keep it brief -- 10 to 15 minutes
  • Stop working on any task an hour before bedtime to calm down
  • Don't discuss emotional issues at bedtime
  • Make sure your sleep environment is comfortable
  • Don't turn lights on at night - use a small night-light instead
  • Don’t fall asleep with the television still on
  • Set a regular bedtime and wake up at the same time every day
  • Fight after–dinner drowsiness by doing something mildly stimulating to avoid falling asleep too early
Some questions to ask your doctor if you think you might have a sleep disorder:
  • If I snore, does that mean I definitely have a sleep disorder?
  • Is dry mouth a symptom of a sleep disorder?
  • How can I tell if I have insomnia?
  • Should I be concerned if I have trouble falling to sleep at night, lying awake for up to an hour before falling asleep?
  • How do I know if my mattress or another environmental factor is causing my sleep problems?
  • I am always tired despite adequate sleep time. Can this be a sign of sleep apnea?

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