Good Night Sleep Center

Del Rio, Texas

ENGLISH

ESPAÑOL

(830)422-2383 

1125 South Main Street  Del Rio, TX 78840

 

We are  located  in  Del Rio, Texas

 

 

 

 

Call

 (830)422-2383

to request an appointment.

 

(830)488-6095 fax

(210)547-9548 2nd fax

 

Please complete the Berlin Questionnaire by clicking here.

 This will help the physician get vital answers concerning "quality" of your sleep.

 

Tips for Better Sleeping


Trouble sleeping? You are not alone. Millions of people have difficulty falling asleep or staying asleep. The following tips have been found to work for many people who have trouble sleeping.

Your Personal Habits:

  • For several hours before bedtime, avoid alcohol; beverages with caffeine; chocolate; heavy, spicy, sugary, or sugar-filled foods; and smoking. They can affect your ability to fall asleep or enjoy deep sleep.

  • Regular exercise, particularly in the afternoon, can help deepen sleep. However, strenuous exercise right before sleep can prevent you from falling asleep.

  • Restrict fluids right before bed.

  • Try to establish a schedule where you go to sleep and get up at the same times every day. This will put your body into a good "sleep-wake rhythm."

Your Sleeping Environment:

  • Bedding that is uncomfortable can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.

  • If your bedroom is too cold or too hot, it can keep you awake. Find a comfortable temperature setting for sleeping, and keep the room well ventilated.

  • Block out all distracting noise, and eliminate as muck light as possible.

  • Use your bed for sleep and sex and not as an office or recreation room. Let your body "know" that the bed is associated with sleeping.

  • Getting ready for sleep

  • Warm mild and foods such as bananas are high in the amino acid tryptophan, which may help you sleep.

  • Relaxation techniques before retiring may relieve anxiety and reduce muscle tension. Leave your worries about job or family for another time.

  • Pre-sleep rituals such as warm bath or a few minutes of reading can help you.

  • Get into your favorite sleeping position. If you don't fall asleep within 15 to 30 minutes, get up, go into another room, and read or watch TV until sleepy.

Other Factors:

  • Several physical reasons are known to upset sleep, such as arthritis, heartburn, menstruation, headache, and hot flashes. Sleeping difficulties also are associated with psychological factors such as depression, stress, and concern or worry about problems. Your physician can help determine the problem and best treatments.

  • Many medications can cause sleeplessness as a side effect. Ask your doctor or pharmacist about this possibility.

  • To help overall improvement in sleep patterns, your physician for short-term relief of sleep problems may prescribe sleep medications. Always follow the advice of your physician and other healthcare professionals. The goal is to rediscover how to sleep naturally.

  • These tips will help most individuals but not everyone. If you still have difficulty sleeping after following these suggestions, please see your physician. The cause of your sleeping difficulty may be serious enough to warrant medical attention.

 

Here are some more Tips that may help.

 
  • Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.
  • Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.
  • Keep a worry journal. Many times thoughts and thinking will keep us from relaxing and getting to sleep. Try keeping a small notebook next to you with a pen and when thinking or thoughts persist write them down using a book light or another source of dim light. Writing them down will help to forget about them and allow for a peaceful sleep onset.
  • Frequent trips to bathroom. First, if you need to get up to use the bathroom avoid bright light. Keep mini flashlight next to your bed and use it to navigate your way to the bathroom. There are several things that can cause bathroom trips during sleep. Avoid fluids prior to and during the night. Sleep apnea is a disorder that causes frequent urination during the night and may need to be considered. Another possibility can be an enlarged prostrate. If you are avoiding fluids and still have the problem you should talk to your doctor.
  • Dealing with noise . If you live near a busy street or have problems dealing with any type of noise consider a white noise generator. No need to spend a lot of money on a electronic system, an old fan puts out great white noise. White noise masks disruptive noises.
  • Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousals during the night.
  • Use the bed for sleeping. Avoid watching TV or using laptop computers. Know that reading in bed can be a problem if the material is very stimulation and you read with a bright light. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough. Bright light from these activities may inhibit sleep.
  • Use the bed for sleeping Part 2. For many people sex should be avoided in the bed. Performance issues can cause anxiety and stress, one partner may be ready for sleep while the other feels neglected, etc. These experiences can create anxiety towards the bed. If you prefer having sex in the bed it should happen earlier in the day so it isn't connected to a relaxing preparation for sleep.
  • Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms for a few hours before bed can be helpful. Dim light helps the brain produce melatonin. (Dimmer switches can be set to maximum brightness for morning routines.)
  • Keep bedroom dark . Using Even a night light can disturb sleep. Use light blocking curtains on your windows to block outside light if needed.
  • Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.
  • Avoid exercise near bedtime. No exercise at least 3 hours before bed.
  • Don't go to bed hungry. Have a light non-spicy snack, avoid a heavy meal before bed.
  • Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. A cup of herbal tea an hour before bed can begin a routine.
  • Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.
  • If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.
  • Keep your bedroom at comfortable temperature. Not too warm and not too cold. Cooler is better than warmer.
  • Know that the "night cap" has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)
  • If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing . Take this information and try the sleep test. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need. If you have any concerns see your doctor.

Good Night Sleep Center accepts the following forms of payment:

 

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