Quality Home Medical Equipment Serving Central Illinois

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• Aids to Daily Living
• Bathroom
• Bed and Accessories
• Braces and Supports
• CPAP and Supplies
• Canes
• Cushions
• Incontinence
• Lift Chairs
• Mobility
• Oxygen
• Respiratory
• Scooters
• Stairlifts
• Support Hose
• Walkers
• Wheelchairs

• Go to sleep and wake up at the same time each day.
  Keeping a regular sleep schedule, even on weekends, helps to develop a sleep-wake rhythm that encourages better sleep.
• Create a comfortable sleep environment.
  You can try to control a number of the elements in your bedroom that will promote good sleep, such as:
  • - Temperature
    • Cool is better than hot.
  • - Light
    • Keep your bedroom as dark as possible. You might even consider wearing an eye mask.
  • - Noise
    • Less noise means more sleep. You can reduce noise levels with rugs and drapes, earplugs, background “white noise” (such as a fan), or soothing music.
  • - Comfort
    • A good mattress can improve the quality of sleep.
  • - Function
    • Try not to use your bedroom for work activities, such as balancing the checkbook or studying. Make your bedroom a stress free zone.
• Avoid alcohol and caffeine.
  Alcohol may help you get to sleep, but it will make your sleep restless and uneasy. Caffeine – contained in tea, cola, and chocolate, as well as in coffee – is a stimulant and can cause problems for people trying to fall asleep.
• Watch your diet.
  A heavy meal or spicy foods right before bedtime can lead to nighttime discomfort, and fluids can require disruptive trips to the bathroom. A light snack, however, can prevent hunger pangs and help you sleep better.
• Get out of bed if you are not sleeping.
  If you don’t fall asleep within 15 minutes, get up. Get back into bed only when you feel sleepy.
• Exercise regularly.
  Exercise in the afternoon – at least 3 hour before bedtime, so you won’t be too “revved up” – will help you get deeper, more restful sleep.
• Cut back on or stop tobacco use.
  Nicotine, like caffeine, is a stimulant. It may cause problems with falling asleep, waking up, and nightmares.
• Avoid watching the clock.
  Set the alarm and place the clock out of sight. Constant checking can even cause insomnia.
• Create a relaxing bedtime routine.
  Read a good book, listen to music, practice relaxation techniques, or take a warm bath.
• Talk to your doctor.
  Discuss your sleep problems with your doctor.