Patient Resources

Principles of Sleep Hygiene
Saline Nasal Irrigations
Sleep Diary
Sleep disorders among older patients
Sleep Tips for Successful Sleep
Other Web Resources

Principles of Sleep Hygiene

• Go to bed and arise from bed at the same time each day
  
• Avoid daytime naps or limit them to one mid-afternoon nap
  
• Avoid evening alcohol use
  
• Avoid caffeinated drinks late in the day
  
• Eliminate tobacco use, especially at night or in the evening
  
• Exercise regularly during the day, but avoid evening exercise
  
• Use the bedroom only for sleep or marital relations; avoid school work, business affairs, TV, exercise, or other activities that could teach you to associate your bedroom with these activating experiences
  
• Keep the bedroom dark, quiet, and comfortable
  
• Avoid stress and worrisome thoughts in the evening before sleep; ; a regular bedtime routine may help signal your mind that the time to relax and sleep is approaching

Sleep disorders among older patients

Sleep disorders are very common among older patients. As individuals age their sleep architecture changes. Deep non-REM sleep and sleep efficiency decline. The older individual can be more sensitive to noises. The latency to REM sleep, total sleep time, and the percentage of time spent in REM sleep all are reduced.

Sleep disturbances may be due to primary sleep disorders such as apnea or restless leg syndrome. Sleep disturbances may also occur because of medical conditions such as Parkinson's disease, diabetes, polyneuropathy, polypharmacy, psychiatric disorders, or psychosocial malfunctioning. Chronic sleep disturbance may affect thinking ability, concentration, or mood.

Web Resources:

Circadian Rhythms
http://www.aasmnet.org/MEDSleep/rhythmslides.htm

Drugs and Sleep
http://www.aasmnet.org/MEDSleep/drugslides.htm

Introduction to sleep
http://www.aasmnet.org/MEDSleep/introslides.htm

Narcolepsy
http://www.aasmnet.org/MEDSleep/narcolepsyslides.htm

Position papers in Sleep Medicine
http://www.aasmnet.org/positionpapers.htm

Practice Parameters in Sleep Medicine
http://www.aasmnet.org/practiceparameters.htm

Restless Legs Syndrome
http://www.aasmnet.org/MEDSleep/rlsslides.htm

Sleep Education
http://www.sleepeducation.com/

Sleep in Children
http://www.aasmnet.org/MEDSleep/adolslides.htm

Sleep in Women
http://www.aasmnet.org/MEDSleep/womenslides.htm

Sleep Medicine Education Tools: MEDSleep Website
http://www.aasmnet.org/saaresources.htm