Establishing Healthy Sleep Patterns

Having a hard time falling asleep, experiencing frequent sleep disturbances and suffering daytime sleepiness are the most telling signs of poor sleep habits. This overall lack of consistency in sleep quantity or quality can be a telling sign of poor sleep habits when not related to a medical condition.

Decide on a bedtime and wake-up time that are most conducive to your schedule and stick to them daily. Following a consistent sleep schedule helps train your brain to feel tired naturally at bedtime and reset your circadian rhythm.

Establishing a daily bedtime routine in advance of your sleep schedule helps create habits that signal your brain that it’s time to sleep. This can include turning off electronics like your computer and cellphone, reading a book, meditating, or listening to soothing sounds that promote sleep. If you find that your mind is preoccupied with something you don’t want to forget, write it down so it’s not a recurrent thought to keep you awake. Alcohol, caffeine and sugar can also cause sleep disruption, so be thoughtful on the timing of consumption.

There are many medications and/or medical conditions that can cause sleeping problems, so it’s important to address these concerns to your primary care physician. Getting adequate sleep is essential to supporting healthy brain function and physical health.

Raul Valor, M.D., is a pulmonary sleep specialist who sees patients at the Medical Center. His next clinic days are June 6 and 20. Visit Dr. Valor’s Visiting Specialist page to schedule an appointment or call 305-367-6702.