Sleep Better

Lutheran Health Network - Sleep Better

Why is sleep health so important?

Take our Sleep Quiz
  • Sleep is intended to renew our mental and physical health each day.
  • More than one million Americans of all ages regularly fail to get a good night’s sleep.
  • Stress, depression and anxiety may affect sleep.
  • Medication may affect sleep.
  • Consuming caffeine four to six hours before bedtime may disrupt or fragment sleep.
  • Alcohol and tobacco may affect sleep.
  • Poor sleep is linked to diabetes, high blood pressure, heart failure.
  • There are more than 84 sleep disorders.

How can you get a better night’s sleep…

  • Set a regular time for bed each night and stick to it.
  • Maintain a regular rise time, even on days off work and on weekends.
  • Avoid napping during the daytime. If daytime sleepiness becomes overwhelming, limit nap time to a single nap of less than 1 hour, no later than 3 p.m.
  • While a light snack before bedtime can help promote sound sleep, avoid large meals.
  • Minimize light, noise, and extremes in temperature in the bedroom.
  • 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.
  • Distract your mind. Lying in bed unable to sleep and frustrated needs to be avoided. Try reading or watching a show or listening to books on tape. It may be necessary to go into another room to do these.
  • Exercising between four and six hours before going to bed has the most positive effect on falling, and staying, asleep.
  • Avoid exercise within two hours before going to bed.
  • Limit liquids at least 90 minutes before bedtime.

Source: American Academy of Sleep Medicine

How much sleep do you need based on your age?

  • Infants (3–11 mos)
    14-15 hours sleep
  • Toddlers (11 mos–2yrs)
    12- 14 hours sleep
  • Preschoolers (3–5 yrs)
    11-15 hours sleep
  • School age (6–17 yrs)
    10-11 hours sleep
  • Adults (18 & Older)
    8-8.5 hours sleep

Lutheran Hospital Sleep Disorders Center External Website Link
7950 W. Jefferson Blvd.
Ft. Wayne, IN 46804

For more information or to schedule a sleep study, call (260) 435-7403 (260) 435-7403
6:30 A.M. to 4 P.M. Monday through Friday.

Dupont Hospital Center for Sleep Health External Website Link
2510 East Dupont Road
Fort Wayne, IN 46825

For more information or to schedule a sleep study, call (260) 416-5820 (260) 416-5820
7 A.M . to 5 P.M. Monday through Friday.

Kosciusko Community Hospital Sleep Center External Website Link
2101 East DuBois Drive
Warsaw, IN 46580

For more information or to schedule a sleep study, call (574) 372-5889 (574) 372-5889

Dukes Memorial Hospital Sleep Center External Website Link
275 W. 12th Street,
Peru, IN 46970

For more information or to schedule a sleep study, call (765) 475-2326 (765) 475-2326

Bluffton Regional Medical Center Sleep Center External Website Link
303 South Main Street
Bluffton, IN 46714

For more information or to schedule a sleep study, call (260) 824-3210 (260) 824-3210

Each of the Lutheran Health Network sleep centers performs sleep studies seven days a week and schedules studies during both daytime and nighttime hours.


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If you are experiencing a medical emergency, call 911.
ER wait times are door to clinical professional and can change quickly depending on the urgency of patients that arrive by ambulance. Lutheran Health Network provides care to patients with life-threatening illnesses first.

Because our ER and Urgent Care staffs must treat patients based on the severity of illness or injury, your time is not guaranteed. We will see you as close to your designated time as possible. If your symptoms worsen or you believe you are experiencing a life-threatening emergency, please call 911 or go to the nearest Emergency Department as soon as possible.

Patient results may vary. Consult your physician about the benefits and risks of any surgical procedure or treatment.