Services at Banner Baywood Medical Center  

Suggestions for Optimal Sleep


Sleeping womanIf you have problems with falling asleep or awaken frequently throughout the night, you may need to pay closer attention to your “sleep-wake” habits. The
following suggestions are important for optimal sleep:

  • Make sure your bedroom is quiet and comfortable.
  • Train yourself that the bed is for sleeping and intimacy only. Avoid watching TV or using a cellphone, doing work, or listening to music in bed.
  • If you are unable to fall asleep within 20 minutes of going to bed, it is recommended that you get out of bed and involve yourself in an activity that is not
    exciting or stimulating. When you are drowsy, return
    to bed. Repeat this cycle as needed.
  • A regular wake-up time in the morning is essential
    for re-setting your biological clock and improving
    insomnia. Set an alarm, if needed, and get up at the
    same time every morning, regardless of how much
    you may have slept during the night.
  • Make sure your bedroom is quiet, comfortable and
  • Put your bedroom clock in a place where you
    cannot see the time while lying in bed.
  • Try to keep yourself physically fit, as regular
    exercise helps to improve sleep. Avoid exercising two
    to three hours before your bedtime, otherwise you may
    encounter difficulty in falling asleep.
  • Napping can be refreshing as long as it does not
    interfere with your sleep that evening.
  • A light snack 30 to 60 minutes before bedtime may
    help unless otherwise advised by a physician.
  • Caffeinated food and beverages should be avoided
    in the late afternoon and evening, as these may cause
    a disturbance in sleep.
  • Nicotine/smoking should be avoided within two to three
    hours before bedtime.
  • Avoid drinking alcohol within two to thre hours before
    bedtime. While alcohol may help you to fall asleep, it
    will disturb sleep later in the night.
  • Use and discontinuance of any sleeping aid or medication
    should be discussed with your physician.

The Banner Baywood Sleep Disorders Center is accredited
by the American Academy of Sleep Medicine.

For more information, call (480) 321-4553.

Banner Baywood Medical Center
6644 E. Baywood Ave.
Mesa, AZ 85206
(480) 321-2000
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