The first key to getting good sleep is finding out what works for you. This may require some experimenting on your part. There is no cure-all. We are all designed differently; therefore we all require different things.

1. How to Avoid
Interruptions &
Stay Asleep All
Night

3.  When your alarm clock goes off, do you get out of bed feeling ready to
meet the day? Or do you hit the snooze button and trying to figure out
how to stay in bed just a little longer because you’re so tired?
 The first key to getting good sleep is finding out what works for you. This
may require some experimenting on your part. There is no cure-all. We
are all designed differently; therefore we all require different things.
 It is equally important to find out how much sleep your body requires.
Most research shows that the average adult needs 8 hours of sleep, but
you may be able to function well with only six, while others may require
10.
Sleep DisordersSleep Disorders

5.  People who feel they sleep perfectly well may still be troubled by
excessive daytime sleepiness because of a variety of underlying medical
illnesses. A sleep disturbance may be a symptom of a health issue or an
adverse effect of therapy to treat the problem. The stress of chronic illness
can also cause insomnia and daytime drowsiness.
 Common conditions often associated with sleep problems include
heartburn, diabetes, cardiovascular disease, musculoskeletal disorders,
kidney disease, mental health problems, neurological disorders,
respiratory problems, and thyroid disease. In addition, a number of
prescription and over-the-counter medications used to treat these and
other health problems can impair sleep quality and quantity
Causes & Symptoms of
Sleep Disorders
Causes & Symptoms of
Sleep Disorders

6.  Sleep problems may be caused by a variety of common medical illnesses.
 A number of medications can disrupt sleep, while others may cause
unwanted drowsiness.
 Certain mental health problems may also affect how much you sleep
and how rested you feel during the day.
 Heartburn
 Heart failure
 Diabetes (night sweats, a frequent need to urinate, or symptoms of
hypoglycemia (low blood sugar).
 Musculoskeletal disorders
 Kidney disease
 Thyroid
 Breathing problem
Chronic Physical
Conditions
Chronic Physical
Conditions

7. Almost all people with anxiety or depression have trouble falling asleep and
staying asleep. In turn, not being able to sleep may become a focus of
some sufferers’ ongoing fear and tension, causing further sleep loss.
 General anxiety
 Phobias and panic attacks
 Depression
 Bipolar disorders
 Schizophrenia
Mental Health
Disorders
Mental Health
Disorders

8.  Many people think that a nightcap is just the thing they need to help
them relax and fall asleep. But it can backfire.
 "Alcohol does make you feel sleepy initially," Breus says. But as your body
breaks it down, "it can have a stimulating effect, keeping you out of the
deeper stages of sleep, or even causing you to wake often throughout the
night.“
 Do this: You don’t have to swear off alcohol altogether. But don’t drink
right before bedtime.
 Alcohol may make you fall asleep quickly, but it also causes sleep
disturbances and may have you looking at the clock in frustration mid-
morning. If you’re hungry or must have a bedtime snack, choose
something high in protein and low in sugar.
Things you need to avoid -
Your Glass of wine after
dinner
Things you need to avoid -
Your Glass of wine after
dinner

9. A glass of Wine or Smartphone can
interrupt your sleep
A glass of Wine or Smartphone can
interrupt your sleep

10.  Electronic devices, including laptops, cell phones, and TVs, all give off light
that can mess with your body’s production of melatonin. "Melatonin is the
hormone that helps you fall asleep at night," Robert Rosenberg, DO,
author of Sleep Soundly Every Night, Feel Fantastic Every Day, says.
 Do this: Keep your phone in the kitchen or den at night to recharge. Don't
keep it on your nightstand where you'll be tempted to check it just
before lights out. "And no electronics for at least 60 to 90 minutes before
bedtime," Rosenberg says.
Things you need to avoid -
Your Smartphone
Things you need to avoid -
Your Smartphone

11.  Most people think they can "catch up" on sleep lost during the week. But
when you get up late on weekends, it can actually be worse for you.
 Your body has a natural wake/sleep cycle, also known as its circadian
rhythm. When you stay up too late or sleep in too long, you upset that
rhythm and make it tougher to get back on track.
 Do this: Pick a bedtime and wake up time and stick with it. "The most
important thing anyone can do is go to bed and wake up at the same
time every day," Breus says. "Consistency is key."
Things you need to avoid –
Sleeping In
Things you need to avoid –
Sleeping In

12.  Interruptions in sleep caused by loud snoring or pauses in breathing can
be symptoms of sleep apnea. Sleep apnea is a treatable condition, but
can be fatal. Falling asleep at inappropriate times could be a sign of
narcolepsy or other disorder. You may also wish to contact your physician
if you continue to wake up and do not feel rested, have strange body
sensations or movements while lying down, experience sleep paralysis,
frequent vivid dreams or sleep walking.
 Again, there are no quick fixes for sleep issues. It takes some time and
work to figure out what works best for you, but once you find a routine
that works, stick with it. If you find that after some time it no longer
works, change it up. Our bodies and their needs change, so we have to
be ready to adapt. Here’s to happy sleeping!
Sleep InterruptionsSleep Interruptions

13.  Some of you may be wondering what eating well has to do with sleeping
well. Well, as the saying goes, “you are what you eat.” Avoid eating foods
that may upset your stomach. No one likes stumbling to the bathroom in
the dark; surely no one enjoys trying to sprint in the middle of the night,
either. Avoid foods that may cause acid reflux or heartburn.
Things you need to keep in
mind – Eating a healthy diet
Things you need to keep in
mind – Eating a healthy diet

14. Source of Good SleepSource of Good Sleep

15.  Creating a relaxing environment. Remember, this is specific to you and
may take some experimenting. I have learned that creating a relaxing
environment starts long before I get into bed. It is important to wind
down before making your way to the bedroom.
 Find something stress-free and relaxing to do and try to make it your
nightly routine. Your brain will soon pick up on this habit and start telling
your body it’s time to go to bed. Next, find your comfort noise level. Some
people enjoy background noise, while others prefer quiet. Then, find a
comfortable temperature. There is nothing worse than waking up
because you are too hot or too cold. Lastly, get comfortable.
Things you need to keep in
mind – Creating relaxing
environment
Things you need to keep in
mind – Creating relaxing
environment