Sleep Disorders Center of Alabama
Resources
Patient Paperwork
Please Read These Instructions Carefully: The packets should be opened and then filled out in its entirety in your browser and then printed to your printer. If you are unable to fill the forms out in your web browser, you can right click on the “New Patient Packet” file link above (control + click or right click for mac) and save it to your computer that way. If you are unable to fill out the forms in your browser, download the most recent version of Adobe Reader (Free). Once installed, copy the documents in the links below to your computer. Then open it with Adobe Reader, fill it out and print it on your printer. Bring it with you to the center on your upcoming visit.
Reliable Sleep Resources
The Dos and Don'ts of
Sleep Habits
Create the Ideal Sleep Environment
Keep your bedroom dark with heavy curtains or a sleep mask, and quiet with earplugs if needed. A good bed makes a significant difference—we can provide recommendations based on our research.
Establish Healthy Sleep Habits
Maintain regular sleep and wake times, even on weekends. Only go to bed when drowsy, and if you can't fall asleep within 20 minutes, leave your bedroom for a quiet activity elsewhere. Use your bedroom only for sleep, sexual activity, or times of illness.
Develop Relaxing Pre-Sleep Routines
Establish calming rituals like a warm bath, light snack, or reading. Exercise regularly but avoid vigorous exercise within six hours of bedtime. Keep regular schedules for meals, medications, and activities to maintain your circadian rhythm.
Disrupt Your Sleep-Wake Cycle
Avoid daytime napping when possible. If you must nap, limit it to one hour in mid-afternoon (no later than 3:00 PM). Avoid large meals close to bedtime and stop using electronic devices at least 2 hours before sleep.
Use Disrupting Substances
Avoid caffeine within six hours of bedtime and nicotine close to bedtime—both are stimulants. Never drink alcohol when sleepy or use it to fall asleep, as it disturbs sleep and worsens sleep disorders.
Misuse Sleep Medications
Use sleeping pills conservatively for no longer than three weeks to avoid dependence. Never combine alcohol with sleeping pills or medications. If you have sleep apnea, avoid sleeping pills as they may worsen your condition.