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Methodist Charlton Medical Center
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Winter 2014 – 2015
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You should see your doctor if you have any sleep problem that recurs
or lasts longer than a week. It may help to keep a sleep journal for a few
weeks beforehand and bring it to your appointment.
Take note of:
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How many hours you generally sleep at night, if you have a regular
bedtime and wake time, and if your sleep is often disrupted
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Recent life changes or stresses
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What time of day you exercise, eat your last meal before bedtime, or
use caffeinated products
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Whether you smoke or drink alcohol
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Whether you snore and how often or loudly
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If you know or have been told that you gasp for air or stop breathing
while you sleep
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If you are sleepy during the day, fall asleep when reading or watching
TV, or have dozed off while driving or during work or school
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Whether you are using sleeping pills or any other means to help you
sleep better.
Sleep journals: Track your sleep
More than bad habits?
Sometimes problems sleeping are caused by sleep disorders.
Most sleep disorders are treatable, but for a proper diagnosis, a
sleep study at the Methodist Charlton Sleep Diagnostic Center
may help.
“During the study, you wear a variety of sensors as you sleep,”
says Stephen Mueller, MD, medical director of respiratory therapy
at Methodist Charlton. “The sensors can help identify many things,
including how often you awaken during the night and if you stop
breathing as you sleep. This information can help your doctor
define your sleep problem and the best treatment for you.”
MYTH:
I only need a few hours of sleep.
FACT:
Adults typically need seven to nine hours
of sleep per night. Sleeping less can affect your
mood, memory, energy level, and productivity.
A chronic lack of sleep is also linked to serious
health conditions, such as diabetes, obesity,
depression, and heart disease. And once you have
these problems, getting too little sleep can make it
harder to manage them.
MYTH:
If I’m not sleeping enough during the
week, it’s okay to catch up on the weekend.
FACT:
While sleeping in on Saturday may
seem like a sound strategy, keeping a regular
sleep schedule — and sticking with it on the
weekends — is a better plan. Changes in that
schedule, even if you’re “catching up,” can
interfere with your sleep cycle, which may mean
more lost sleep and fatigue in the long run.
MYTH:
Exercising before bed will help me sleep.
FACT:
Physical activity can be a sleep aid — but
only if you time it right.
Exercising close to bedtime can invigorate you
and make getting to sleep more difficult. Try to
time your workout for at least three hours before
you hit the sheets.
Get more shut-eye
If you’re having trouble drifting off, Dr. Mueller and
other experts recommend these simple changes:
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Relax before bed with a good book or a
warm bath.
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Avoid naps, particularly after 3 p.m. If you do
nap, keep it short — no more than 20 minutes.
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Don’t eat or drink too close to bedtime.
Source: National Institutes of Health
SLEEP STUDIES
If you’re struggling to catch those ZZZs, talk to your doctor about a physician referral
to the Methodist Charlton Sleep Diagnostic Center. For more information,
call at
214-947-0575
or visit
MethodistHealthSystem.org/CharltonSleepCenter .“Sleep improves your memory and
decision-making abilities.”
— Stephen Mueller, MD