Patient Support

There are some simple things you can do to help you get a good night's sleep. These practices are often referred to as having good "sleep hygiene."

Try these tips if you are having trouble falling asleep:

  • Wait until you are sleepy before going to bed.
  • Pre-sleep rituals help to initiate relaxation before going to bed. A warm bath, a light snack, or a few minutes of reading or listening to music can help initiate good sleep.
  • Avoid eating heavy meals near bedtime.
  • If you're not asleep after 20 minutes, get out of bed and go to another room and do something quiet for a short time.
  • Try to keep a regular schedule of when you go to bed and when you get up, 7 days a week.
  • Avoid napping, but never nap after 3 PM.
  • Do not read, eat, watch television, talk on the phone, or play board games in bed.
  • Avoid caffeine (coffee, tea, soda, chocolate) after lunch.
  • Avoid any type of alcohol within six hours of your bedtime.
  • Do not smoke (or use any tobacco product) within two hours of your bedtime.
  • Regular exercise helps in getting a good night's sleep, but avoid strenuous exercise within six hours of your bedtime.
  • Avoid sleeping pills, or use them cautiously.
  • Try to clear your mind of things that make you worry.

Patient Resources

You may find important information on these websites.

American Sleep Apnea Association

The American Sleep Apnea Association is the only non-profit organization dedicated to educating the public about sleep apnea and serving people with this common disorder. The American Sleep Apnea Association is dedicated to reducing injury, disability, and death from sleep apnea and to enhancing the well-being of those affected by this common disorder. The ASAA promotes education and awareness, the ASAA A.W.A.K.E. Network of voluntary mutual support groups, research, and continuous improvement in care.

Sleepiness and driving are a dangerous combination. Most people are aware of the dangers of drinking and driving but don’t realize that drowsy driving can be just as fatal. Like alcohol, sleepiness slows reaction time, decreases awareness, impairs judgment and increases your risk of crashing.This website is an education campaign of the National Sleep Foundation.

National Sleep Foundation

The National Sleep Foundation (NSF) is an independent nonprofit organization dedicated to improving public health and safety by achieving an understanding of sleep and sleep disorders, and by supporting sleep-related education, research, and advocacy.

Sleep Education

This website, sponsored by The American Academy of Sleep Medicine (AASM), is designed to be a valuable tool for patients and members of the public who are seeking dependable information related to sleep, sleep disorders, treatments and services. Although the processes of sleep and its workings in the body are quite complex, the goal of this site is to present accurate, scientific information in a concise manner that is easy to understand.

Restless Legs Syndrome Foundation

The Restless Legs Syndrome Foundation is a non-profit organization providing the latest information about RLS. The goals of the Foundation are to increase awareness, improve treatments, and through research, find a cure for RLS, a condition that severely affects the lives of millions of individuals. Incorporated in 1992.

What Is Insomnia?

The Ayer Neuroscience Institute

The Ayer Neuroscience Institute works to treat the full range of neurologic conditions. Our mission is more personal - to provide advanced, collaborative services across the state.

About the Institute

Ayer Neuroscience Institute Sleep Care Center