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Five Simple Sleep Tips for Better Sleep

From Dr. Scott Johnson, Sleep Specialist at Crossing Rivers Health Center for Specialty Care


How much sleep does an adult need?

How much sleep areyou getting each night? Adults should get at least 7 – 8 hours of sleep each night.Doing so will provide many benefits, including helping you maintain a healthy weight, feel energized, concentrate easier, and protect your long-term health.

Here are five simple tips for a better night’s sleep:

  1. Don’t eat too much or drink alcohol right before bed:Cutting out food or alcohol right before bed is pretty simple to do, and may pay big dividends. A full belly keeps the body working when it should be sleeping. Alcohol, meanwhile, may help a person fall asleep, but once its ingredients wear off, it can leave a person wide awake.

  2. Create a bedtime routine:Parents have heard about the value of bedtime routines for children for years. Adults can benefit from a routine as well. Relaxing activities like reading a book or taking a warm bath can help a person relax. Whatever the activity, doing the same thing every night will allow the body to know when it’s time for sleep.

  3. Stick to your schedule:Sometimes it’s a little easier said than done, but going to bed at approximately the same time every night and waking at approximately the same time every morning (after getting the appropriate amount of sleep) will lead to a much more rested day.

  4. Check your bedroom temperature:The optimal temperature for sleep is between 60 and 68 degrees.

  5. Get help:See your doctor if you regularly have problems getting enough sleep.

If you have trouble sleeping on a regular basis, it may be time for you to visit with your healthcare provider to discuss any medical conditions that could cause insomnia or if you have a sleep disorder.

When patients are referred to me, my first step in helping them get good quality sleep is to complete an assessment of their sleep problems. To make an accurate diagnosis and create a treatment plan, an overnight sleep study may be necessary. As a patient sleeps, brain waves, breathing, muscle activity, and eye movements are measured and recorded. The data is reviewed in detail to determine if the patient has a sleep disorder.

Sleep Studies

Sleep studies are performed in state-of-the-art sleep labs at Crossing Rivers Health in Prairie du Chien. Take a virtual tour of our sleep lab below!