Tips for getting a good night’s sleep

Tips for a Good Night's Sleep

Swedish Hospital doctors know that getting a good night’s sleep is essential to your health. When sleep disorders rob your body of the essential rest it needs, it can lead to physical and mental fatigue and even serious medical conditions such as high blood pressure and heart disease. 

Doctors at the Swedish Hospital Sleep and Neurodiagnostic Center treat a broad spectrum of sleep disorders, including sleep apnea; airway obstruction, which can lead to snoring and sleep disruptions; narcolepsy and excessive daytime sleepiness.

“Sleep is critical to good health and our goal is to identify and reduce the barriers that can prevent you from getting good sleep and adequate rest,” said Basheeruddin Farooki, M.D., who oversees the clinic which is accredited by the American Academy of Sleep Medicine. “For anyone who suffers from sleep disorders, we offer overnight sleep studies right here at the sleep and neurodiagnostic center as well as unattended sleep studies done right from your home. Developing a professional treatment plan can help you find your way back to a good night’s rest, provide you with more energy and improve your quality of life.”

1. Keep a regular sleep schedule.

Even on Thanksgiving Day, it’s important to plan for three meals over the course of the day, starting with a light but satisfying breakfast, like yogurt, fruit or cereal. “Saving up” all your calories for dinner will not only leave you feeling starved; you’ll be that much more likely to overindulge later. 

2. Naturally regulate your sleep-wake cycle.

Waking up to natural light which tells your body it’s time to wake up, spending more time outside and letting as much light into your home/workspace as possible or using a light therapy box to simulate sunshine and creating a relaxing bedtime routine by dimming the lights, reducing noise, keeping your room cool and making sure your bed is comfortable. 

3. Eat right and get regular exercise.

Resisting big meals and alcohol before bed, cutting down on caffeine, avoiding drinking too many liquids in the evening and quitting smoking can all help.

4. Get anxiety and stress in check.

Through healthy habits and relaxation techniques. 

5. Know when to see a sleep doctor.

If you’ve tried these tips and are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self-help, you are still troubled by any of the following symptoms: 
  • Persistent daytime sleepiness or fatigue 
  • Loud snoring accompanied by pauses in breathing 
  • Difficulty falling asleep or staying asleep 
  • Unrefreshing sleep 
  • Frequent morning headaches 
  • Crawling sensations in your legs or arms at night 
  • Inability to move while falling asleep or waking up 
  • Physically acting out dreams during sleep 
  • Falling asleep at inappropriate times 
Dr. Farooki was recently featured on WGN-TV's Living Healthy Chicago. Watch his clip below to learn why your body needs sleep and what the consequences are if you don't get enough of it. 

For more information, or to schedule an appointment, please contact Pauline Jovero Breindel at 773-878-5136 or via email at

By Bill Ligas | Published March 4, 2016

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