What tests and procedures are provided by Genesis SleepCare?
Please contact your nearest SleepCare clinic to find out more about the available procedures and testing.
What are the common symptoms of sleep disorders?
If you experience one or more of the below symptoms, it is possible you may have a sleep disorder. Be sure to talk to your general practitioner or sleep physician and ask them about your symptoms. The common symptoms of many sleep problems or disorders are:
- Excessive daytime sleepiness despite a 'good' night's sleep
- Loud snoring
- Irritability or mood changes
- Restless sleep
- Morning headaches
- Poor concentration or memory
- Passing urine frequently during the night
- Impotence / loss of libido
How can I improve my sleep environment?
Sleep hygiene is defined as the control of all the behavioural and environmental factors that come before and may interfere with your sleep. It involves guidelines that attempt to ensure more restful, effective sleep which can promote daytime alertness and help treat or avoid certain kinds of sleep disorders. Trouble sleeping and daytime sleepiness can be indications of poor sleep hygiene.
The Sleep Hygiene Index aims to assess the practice of sleep hygiene behaviours. At Genesis SleepCare we can advise you on sleep hygiene, such as advice about timing of sleep and food intake, exercise, your sleeping environment, and other factors
To treat sleep disorders and improve your sleep hygiene, try to:
- Go to sleep at the same time each night and get up at the same time each morning
- Refrain from taking naps during the day
- Go to bed only when you are drowsy
- Avoid caffeine within six hours of bedtime
- Avoid the use of nicotine close to bedtime or during the night
- Avoid alcohol within six hours of bedtime
- Obtain regular exercise, but avoid strenuous exercise four hours before bedtime
- Avoid eating a heavy meal late in the day
- Minimise light, noise and extreme temperatures in the bedroom
- Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath
- Avoid using your bed for anything other than sleep or sex
- Try making a to-do list before you go to bed. This will prevent "Worry Time"
- Avoid clock watching
- If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when – and only when – you are sleepy. Repeat this process as often as necessary throughout the night.