 Sleep Better
Why is sleep health so important?
- Sleep is intended to renew our mental and physical health each day.
- More than one million Americans of all ages regularly fail to get a good night’s sleep.
- Stress, depression and anxiety may affect sleep.
- Medication may affect sleep.
- Consuming caffeine four to six hours before bedtime may disrupt or fragment sleep.
- Alcohol and tobacco may affect sleep.
- Poor sleep is linked to diabetes, high blood pressure, heart failure.
- There are more than 84 sleep disorders.
How can you get a better night’s sleep…
- Set a regular time for bed each night and stick to it.
- Maintain a regular rise time, even on days off work and on weekends.
- Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than 1 hour, no later than 3 p.m.
- While a light snack before bedtime can help promote sound sleep, avoid large meals.
- Minimize light, noise, and extremes in temperature in the bedroom.
- If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when – and only when – you are sleepy. Repeat this process as often as necessary throughout the night.
- Distract your mind. Lying in bed unable to sleep and frustrated needs to be avoided. Try reading or watching a show or listening to books on tape. It may be necessary to go into another room to do these.
- Exercising between four and six hours before going to bed has the most positive effect on falling, and staying, asleep.
- Avoid exercise within two hours before going to bed.
- Limit liquids at least 90 minutes before bedtime.
Source: American Academy of Sleep Medicine
How much sleep do you need based on your age?
- Infants (3–11 mos)
14-15 hours sleep
- Toddlers (11 mos–2yrs)
12- 14 hours sleep
- Preschoolers (3–5 yrs)
11-15 hours sleep
- School age (6–17 yrs)
10-11 hours sleep
- Adults (18 & Older)
8-8.5 hours sleep
St. Joseph Sleep
Disorders Center
700 Broadway
Fort Wayne IN 46802
For more information or to schedule a sleep study, call (260) 425-3552 8 A.M. to 4:30 P.M. Monday through Friday. |
Lutheran Hospital Sleep Disorders Center
7950 W. Jefferson Blvd.
Ft. Wayne, IN 46804
For more information or to schedule a sleep study, call (260) 435-7403 6:30
A.M. to 4 P.M. Monday through Friday. |
Dupont Hospital Center
for Sleep Health
2510 East Dupont Road
Fort Wayne, IN 46825
For more information or to schedule a sleep study, call (260) 416-5820 7 A.M . to 5 P.M. Monday through Friday. |
Kosciusko Community Hospital Sleep Center
2101 East DuBois Drive
Warsaw, IN 46580
For more information or to schedule a sleep study, call (574) 372-5889. |
Dukes Memorial Hospital Sleep Center
275 W. 12th Street,
Peru, IN 46970
For more information or to schedule a sleep study, call (765) 475-2326. |
Bluffton Regional Medical Center Sleep Center
303 South Main Street
Bluffton, IN 46714
For more information or to schedule a sleep study, call (260) 824-3210. |
Each of the Lutheran Health Network sleep centers performs sleep studies seven days a week and schedules studies during both daytime
and nighttime hours. |
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