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Tips for a Healthier Night’s Sleep from our Sleep Medicine Specialists

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A good night’s sleep sets the tone for a productive & positive day. That’s why we are passionate about sleep. Our Board Certified Sleep Medicine Specialists, Drs. Irram Hamdani & Daniel Thielemann, believe sleep is a critical aspect of a comprehensive healthy lifestyle. Check out their tips for a healthier night’s sleep.

Sleep at the same time every night

Commit to a sleep schedule and make sure you sleep at the same time everyday. This technique will help regulate your body’s clock and make sure you stay asleep throughout the night.

Keep the temperature of your room between 60-67F

This may seem like a random number but there is science behind it. While you are trying to sleep, your internal body temperature decreases. Setting your thermometer between 60-1967F can help your body initiate a great night’s sleep.

Avoid caffeine 4-6 hours before sleeping

We’re as guilty as anyone for grabbing a cup of coffee first thing in the morning to help us feel energized but when bedtime is fast approaching, avoid any sort of caffeine 4-6 hours before bed. This includes caffeine found in coffee, tea, chocolate, soda & any other source.

Don’t exercise 2-3 hours before bed

Exercise helps you feel alert. While this is a benefit of exercise, focus on winding down right before bed by avoiding exercise 2-3 hours before bed.

Schedule an appointment with your Sleep Medicine Specialist

If you’re experiencing difficulty sleeping, schedule an appointment with one of our Board Certified Sleep Medicine Specialists by calling 904.854.2540. Common signs of a sleep disorder include excessive daytime sleepiness, snoring, & irritability. Click here to learn more about sleep disorders.


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