Medical Sleep Center

MEDICAL SLEEP CENTER
Medical Sleep Centers

A visit to the Medical Sleep Center is an important part of getting quality, recuperative Sleep. Your Sleep Diary is a key component of the healthy lifestyle that we all desire. Most Americans have Sleep disorders that can be resolved. Sleep problems seriously affect about 70 million Americans of every socioeconomic level, age and race. Rich and poor alike! Science shows that inadequate Sleep results in being chronically tired and increases the difficulty of focusing attention. Performance in the classroom and in extracurricular activities can suffer if a school age child does not get adequate Sleep. Once a child reaches adolescence, their risk of experiencing lower quality Sleep and the attendant dangers, increases dramatically.

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Every person has unique and varying Sleep patterns. The Medical Sleep Center will help you to record your Sleep habits that will reveal facts and patterns in the way that you Sleep. Completing our Sleep records, in a simple and easy to use format, previously un-tracked conditions that may well be interfering with your ability to get a good night's Sleep. It only takes a minute! Insomnia can be controlled. Keeping track of your Sleep patterns over time can reveal important information to you and to your doctor. The Sleep Diary will give your doctor the information he or she needs to recommend a simple and successful therapy for you.

This web site is dedicated to starting our visitors on the path to healthy and restful Sleep..... every night!

How to Sleep better..... there is a Sleeping Better Test - There are several tell-tale signs of impaired or poor Sleep. A few simple Sleep Diagnostic test questions will reveal your need for some help. Click HERE.

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What is a Sleep Diary?
Your Sleep Diary records how much Sleep you have gotten, when you went to Sleep and when you got up and some other facts about your Sleeping routines. When your Sleep Diary in reviewed, you, and if need be, your doctor will know whether the Sleep that you have gotten was sufficient and restful, what you may have had to eat or drink that may have affected your Sleep, and your something useful about your general state of health. We recommend that you keep your Sleep Diary for approximately two weeks before analysis or showing it to your healthcare provider. The information gathered often reveals some counterproductive and easily corrected habits, such as too much coffee or tea or napping during the day. We recommend that you review your Sleep Diary with your bed partner who may help in pointing out unknown Sleep habits.

The Medical Sleep Center is very simple. You will print out a blank form and you will fill it in. As a convenience, we offer Members an online form. You do not need to be exact with times. Estimates are good enough. Always track other factors in your Sleep Diary, such as getting up in the middle and why.

Here are some of the things that should be entered in your Sleep Diary every day:

The time when you go bed for the night
Your estimate of approximately when you go to Sleep
Note each time that you wake up during the night
If you must leave your bed, note the time and duration
Medicines and doses taken; Times medicines were taken in relation to eating
Note the time that you wake up in the morning
Note whether or not you needed an alarm clock to awaken you
Note every nap that taken during the day, when you went to Sleep, and when you awakened
Make a note of how you felt during times of the day. Note if you felt groggy, drowsy, or tired and what time
SleepDiary.com Members track a quick and simple, yet extensive and helpful set of indicators.

OUR MEMBERS ENJOY A FULLY PERSONALIZED SLEEP DIARY!

Here are some tips to help you Sleep better every night:

Keep a Sleep Diary - See the Sleep Diary website, http://www.SleepDiary.com, to begin an online program that will help you to easily keep a record of your Sleep trends.
Sleep in a Quiet Place - Do I need to say any more about this?
See a Doctor - Sleep problems can be a symptom of physical disorders. For most of us, insomnia is the result of tension, stress and anxiety. Of course the more anxious you get about your insomnia, the worse the insomnia gets. As you see your doctor about your Sleeplessness, she or he might suggest some of the techniques that we list below, or might prescribe drugs to help you get to Sleep. We suggest that you try all these following tips first, and use drugs only as a last resort. The decision, of course, is yours.
Take a Warm Bath - Probably the very best way to relax your body is with a hot bath 60 to 90 minutes before you plan to go to Sleep. Do not over do it. You simply want to relax your body. Too long in hot water and your body is drained of vitality. Add bath salts, or Epsom salts and baking soda (one cup of each) to the bath water to help to relax your body. The hot bath will raise your body temperature, however, it is the drop in body temperature that may well leave you feeling Sleepy.
Get a Massage - Have your spouse (or whomever) give you a massage just before going to Sleep. Best would be a full body massage or even a short backrub be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you towards Sleep.
Listen to Music - Play soft, soothing music that will lull you to Sleep. There are CDs and tapes designed for that very purpose. There is specially chosen music, sounds of waves rhythmically breaking, or the steady rhythm of a heartbeat. Best is a player that will automatically turn off after a short time.
Drink Warm Milk - A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
Drink Herb Tea - If you don't like milk - or are avoiding dairy products - try a cup of hot Chamomile, catnip, anise or fennel tea. All contain natural ingredients which will help you Sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to Sleep.
Eat a Bedtime Sensible Snack - If your stomach is too empty, that can interfere with your Sleep. Although if you eat a heavy or spicy meal just before bedtime, that can interfere worse and longer as well. Such foods as dairy products and turkey contain tryptophan, which acts as a natural Sleep inducer.
Avoid Caffeine, Alcohol and Tobacco - Some of us forget that coffee is not the only drink containing caffeine. Tea (not herbal teas), chocolate and cola drinks are also high in caffeine. Science says that alcohol and tobacco upset restful Sleep patterns, preventing quality recuperative rest. Avoid caffeine, alcoholic beverages and tobacco products for 6 hours before time to Sleep.
Sleep in a Well Ventilated Room - Fresh air and a room temperature between 60° and 65° will give most people the best Sleeping conditions. Warmer and you may toss and turn from the discomfort of being too warm. Keep the thermostat turned down low and do your temperature-adjusting with blankets.
Sleep on a Good Bed - A good bed (firm is most often recommended) will give your entire body the support it needs to really relax. Firm is better for your spine.
Sleep on Your Back - If you can, Sleeping on your back is the best position for relaxation. This allows for all of your internal organs to relax and to extend properly. If you must Sleep on your side, do so on your right side, not your left. Sleeping on the left side can cause your lungs, stomach and liver to press against your heart, causing added and unusual stress. Avoid Sleeping on your stomach. It causes pressure on all of your internal organs including your lungs, which can result in more shallow breathing. It can also add to or result in a stiff neck and in upper back problems.
Do Something Physical During the Day - People with sitting and mostly-mental jobs, like office workers, have far more trouble with insomnia than those who work hard physically all day. Even 15 minutes a day of exercise (at least 30 minutes before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and Sleep better.
Keep Regular Bedtime Hours - Your body likes routine, whether you do or not. It likes to know that it is going to get up at the same time each day, eat at the same times, and go to bed at the same times. Not very exciting but true. Pick a reasonable and scheduled time to get up and to go to bed and stick to it. Even if you don't think you are tired when the time comes. After a while your body will rely on that established routine and it will begin to be more and more ready to Sleep on schedule when you want.
If You Can't Sleep, Get Up - Don't lie awake trying to get to Sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
Do Not Sleep In - Get up at the same time every day, even on weekends and holidays. Once you have awakened, get up. Never lounge around in bed after you wake up.
Get Up Earlier in the Morning - At least try this while you are trying to adjust to a new regular bedtime routine. As much as you may hate getting up one-half hour earlier than you really have to, you will be that much more tired at night and therefore more apt to get to Sleep more quickly. Once you and your body have the confidence that you can get to Sleep when you want at night, you can go back to your preferred wake-up-in-the-morning time. This tip is especially helpful for getting children on your schedule!
Keep Your Bed Only as a Place for Sleeping - Not for working, reading, watching television, doing crossword puzzles, or whatever else occupies you in the evening (there is one other un-named thing that is OK!) Let your mind and body identify bed only with Sleeping.
Avoid Naps - Naps feel good during the day, and if you couldn't Sleep at night, you are grateful for any chance to Sleep. But if you're really having trouble Sleeping at night--and you're not a senior citizen who Sleeps for small periods of time, skip naps. You'll be more tired at bedtime and more able to fall asleep.
Keep Your Bedroom as Dark as Possible - Black-out window shades, a very low-light and out-of-view clock, even a Sleeping mask is very helpful. Bright lights can alter your biological clock. As you near bed time, use progressively lower-level lighting.
Avoid Illuminated Bedroom Clocks that are Easily Within Your View - An illuminated bedroom clock is a source of light that can be extremely annoying if you're having a hard time getting to Sleep. If you can't replace the clock, at least block its light from easy view.
Use Sunlight to Set Your Biological Clock - As soon as you get up in the morning, quickly go outdoors, close your eyes and turn your face towards the direct sun for 15 minutes.
Watch No Television; Read Nothing Before Going to Bed - Wait at least one-half hour before going to bed after reading or watching television. Some say that reading a detective story or some such escapist book helps put them to Sleep. That may be true for them but not for me. No matter how passively we watch television, or how innocuous a book may be, there is lingering stimulation of our minds. An over-stimulated mind, along with some anxiety and stress, is what keeps us awake. We must get rid of every one of those active and exciting thoughts before we can Sleep peacefully.

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Much of the information published on MedicalSleepCenter.com is quoted from other sources. We attempt to keep postings and links as up-to-date and as accurate as possible, however, we are not responsible for the accuracy of the information contained herein, or any action taken by users of this information. MedicalSleepCenter.com does not provide specific medical advice and does not endorse any medical or professional service obtained through information provided on this site or from any links. While the content of the MedicalSleepCenter.com web site is frequently updated, medical information changes rapidly and therefore some information may be out of date and/or may contain inaccuracies or typographical errors. Use the information provided on MedicalSleepCenter.com at your own risk. Further, there may be attributes of this web site with which you may not agree, or that you may feel may not be perfectly accurate. Please feel free to point these out to us. We reserve the right to leave the web site as it is.

Nothing on this web site is, in any way, to be viewed as medical advice. Only a licensed
physician or Sleep professional can advise on these health matters..... not MedicalSleepCenter.com!

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