281.296.6797
1.866.TMJ.TEXAS		 1001 Medical Plaza Dr. Suite 200
The Woodlands, Texas 77380
 

"I am writing to tell you how much you blessed me in the two times I was seen in your office so far. You and your staff were so kind and gentle with me I wanted to give everyone a big hug. It is so rare to have that kind of spirit of love in an office. Thank you for being understanding and sympathetic to your patients. You truly made me feel right at home."

- Tiffany
 






 

Sleep Hygiene Advice

Increasing Your Sleep Drive

  • Avoid naps, except for a brief 10 to 15 minute nap eight hours after arising, but check with your physician first, because in some sleep disorders, naps can be beneficial.
  • Restrict sleep period to the average number of hours you have actually slept per night in the preceding week. Quality of sleep is important. Too much time in bed can decrease quality on subsequent nights.
  • Get regular exercise each day, preferably 40 minutes each day of an activity that causes sweating. It is best to finish exercise at least six hours before bedtime.
  • Take a hot bath to raise your temperature 2 degrees Celsius for 30 minutes within two hours before bedtime. A hot drink may help you relax, as well as warm you.

Keeping a Daily Rhythm

  • Keep a regular time out of bed seven days a week.
  • Establish a regular wake-up time to get out of bed each morning, deviating by only one hour on weekends and holidays.
  • Do not expose yourself to bright light if you have to get up at night.
  • Get at least one half hour of sunlight within 30 minutes of your out-of-bed time. 

Controlling Drug Effects

  • Do not smoke to get yourself back to sleep.
  • Do not smoke after 7:00 p.m. or give up smoking entirely.
  • Avoid caffeine entirely for a four-week trial period; limit caffeine use to not more than three cups no later than 10:00 a.m..
  • Maintain light to moderate use of alcoholic beverages. Alcohol can fragment sleep over the second half of sleep period.

Getting To Sleep and Staying Asleep

  • Keep clock face turned away, and do not find out what time it is when you wake up at night.
  • Avoid strenuous exercise after 6:00 p.m.
  • Do not eat or drink heavily for three hours before bedtime. A light bedtime snack may help.
  • If you have trouble with regurgitation, be especially careful to avoid heavy meals and spices in the evening. Do not retire too hungry or too full. The head of your bed may need to be raised.
  • Keep your room dark, quiet, well-ventilated and at a comfortable temperature through the night. Ear plugs and eye shades are okay.
  • Use a bedtime ritual. Reading before lights-out may be helpful if it is not occupationally related.
  • List problems and one-sentence next-steps for the following day. Set aside a worry time. Forgive yourself and others.
  • Learn simple self-hypnosis to use if you wake up at night. Do not try too hard to sleep; instead, concentrate on the pleasant feeling of relaxation.
  • Use stress management in the daytime.
  • Avoid unfamiliar sleep environments.
  • Be sure that your mattress is not too soft or too firm and that your pillow is the right height and firmness.
  • An occasional sleep pill is probably all right.
  • Use bedroom only for sleep; do not work or do other activities that lead to prolonged arousal.
  • If possible, make arrangements for care-giving activities (children, others, pets) to be assumed by someone else.