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.