Sleep Health

Premier Health providers answer frequently asked questions about sleep.

What are some key things people should do to get a good night’s sleep?

How you spend your day can affect how you’ll spend your night — sleeping well or watching the hours tick by. You can control many of the habits that will help you sleep well at night, starting when the sun comes up.

Tips for a good night’s sleep:

  • Go to bed and wake up at the same time every day, even on the weekends.
  • Get some sunlight and exercise each day (but don’t exercise within two hours
    of bedtime).
  • Avoid alcohol, caffeine and other stimulants, including nicotine.
  • Avoid eating heavy meals at night, especially near bedtime.
  • Wind down with a relaxing bedtime routine. Take a warm bath, meditate, do yoga or breathe deeply.
  • Make sure your room is dark and comfortable.
  • Help your body associate bed with sleeping by not reading or watching TV in bed.
  • Ask your doctor about any prescription or over-the-counter drugs you’re taking. Many medications for colds, allergies, depression and anxiety can disrupt your sleep.
  • If these tips don’t help, your doctor may want to run a blood test to see if you could have a thyroid problem, anemia (low red blood cell count) or another health problem.

Source: Anessa Alappatt, MD, Fairborn Medical Center; Joseph Allen, MD, Family Medicine of Vandalia; Mansi Amin, MD, SureCare Medical Center; Irina Gendler, MD, Troy Primary Care Physicians; Aaron Kaibas, DO, Upper Valley Cardiology; Christopher Lauricella, MD, Family Medicine of Vandalia; Angela Long-Prentice, MD, Northwest Dayton Physicians; Erin Mathews, MD, Vandalia Medical Center; Katrina Paulding, MD, Samaritan North Family Physicians; Melinda Ruff, MD, Centerville Family Medicine; Tammy Taylor, MD, The Pediatric Group; Pam Werner, MD, Miami Valley Primary Care; J. Layne Moore, MD, Clinical Neuroscience Institute; Mark Ringle, MD, Beavercreek Family Physicians

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