Is a good night’s sleep eluding you since the turnover to Daylight Saving Time? Dr. Bruno DiCosmo, Westmed’s sleep medicine specialist, pulmonologist and critical care specialist, says that healthy sleep habits can make a restful difference, and he has 12 basic tips for you. Dr. DiCosmo also directs Westmed’s Sleep Centers at 3030 Westchester Avenue in Purchase and in Ridge Hill at 73 Market Street in Yonkers. His advice is as follows:
12 Sleep Tips
1) Keep a regular schedule of bedtime and rise times. Set your alarm to wake you up at the same time every day, including weekends. Do not nap. Do not deviate from this schedule more than two to three hours.
2) Avoid forcing sleep. You should spend no more than 20 minutes lying in bed trying to fall asleep. Get up and pursue a relaxing activity in another room, such as reading.
3) Sleep only as much as you need to feel rested, and then get out of bed
4) Exercise regularly for at least 20 minutes, preferably four to five hours before bedtime
5) Do not go to bed hungry. A small snack before bedtime can promote sleep. However, a full meal shortly before bedtime can interfere with the ability to fall asleep.
6) Avoid caffeinated beverages after lunch.
7) Avoid alcohol the last four hours of the day.
8) Avoid smoking, especially in the evening.
9) Establish a bedtime routine: take a relaxing bath, put on pajamas, brush your teeth, etc
10) Adjust your bedroom environment before you lie down. It’s best to have a comfortable bed in a quiet, cool dark room.
11) Deal with your worries before bedtime.
12) Don’t watch TV, use an electronic device or read in bed.
Do You Have Sleep Issues?
If you are having sleep issues, speak to your primary care physician. He/she may recommend a consultation with a sleep specialist if a trial of improving your sleep habits does not work.
Treating Sleep Disorders at Westmed
A primary care physician or specialist may order a sleep study at a Westmed Sleep Center for a patient experiencing sleep disturbances or disorders. The Sleep Centers in Purchase and Yonkers have two beautifully appointed bedrooms, providing a comfortable environment to evaluate sleep problems. All tests are read/overseen by a board-certified sleep physician.
The most common sleep disorders are:
- Circadian-Rhythm Disorders
- Periodic Limb Movement Disorder
- Restless Legs Syndrome
- REM Sleep Behavior Disorder
- Sleep apnea
To see a video to give you more information about sleep apnea, please go to https://www.westmedgroup.com/services/sleep-medicine/overview