Takeaway
People see sleep as a luxury, but it's a basic human need. As clinicians, we should ask patients how they're sleeping. Here are nine things you can recommend to help them feel more rested.
Lifelong Learning in Clinical Excellence | June 19, 2018 | 2 min read
By Rachel Salas, MD, Johns Hopkins Medicine
We’re re-featuring this piece today for National Sleep Awareness Week 2025.
Our society is 24/7. People see sleep as a luxury, but it’s a basic human need. As clinicians, we should ask patients about their sleep. There are several consequences of poor sleep (whether it’s due to having an undiagnosed and therefore untreated sleep disorder, or because the person is just not getting enough sleep for one reason or another) that can negatively impact a patient’s health. Some of these consequences include memory and cognitive issues, weight gain, increased risk of being in a motor vehicle accident, irritability, and poor productivity and vigilance.
Ask patients about their sleep
Be sure to ask patients about their sleep. The first step is to just ask how they’re sleeping. Then find out if your patients have risks factors for sleep disorders like sleep apnea. Sleep apnea is now listed as a cause of death on death certificates. It has major health-related consequences including stroke, cardiovascular disease, hypertension, diabetes, GERD, and erectile dysfunction.
Recommendations to share with patients:
1. Make your room darker. Block out outside light and don’t sleep with electronics near they bed.
Light interferes with a person’s internal clock (circadian rhythm). I recommend using lamps with dimmers in the evening. Remove glowing bedside clocks.
2. Follow a regular sleep-wake schedule with a set bedtime and set awakening time.
People tend to focus on getting seven to nine hours of sleep. This is important, but the timing consistency of your sleep-wake schedule may be even more important. Stay consistent even on weekends and holidays.
3. Limit caffeine after noon.
Caffeine can stay around awhile in people. Aside from drinks, some foods also contain caffeine.
4. Take good care of pillows, mattresses, and sheets.
Flat pillows and old mattresses may cause neck or back pain, interfering with the ability to find a comfy sleep position. Wash and replace pillows and mattresses regularly; wash bed sheets every one to two weeks. Allergens can disrupt sleep; many people aren’t aware of this.
5. Create a bedtime routine.
Take a warm shower or bath, don your PJs, and do some relaxing reading.
6. Consider a white noise machine or fan to help with noise and temperature.
7. Keep your room somewhere between 65 to 69 degrees, which is an ideal range for most people.
8. Stop eating three hours before bed.
Same goes for alcohol. Spicy or fatty meals may cause you to wake up with indigestion. If you’re hungry before bed, a light snack such as yogurt or cereal is ok.
9. Unplug to relax.
According to the National Sleep Foundation, your body clock is in sync with the rising and setting of the sun, but TV and electronics emit blue light that can restrain the production of melatonin, the chemical that makes you sleepy. Unplug at least one hour before bed.
This piece expresses the views solely of the author. It does not necessarily represent the views of any organization, including Johns Hopkins Medicine.