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Your sleep hygiene consists of habits and practices that ensure your best possible sleep. The better your sleep hygiene, the better chance you have of reducing your risk for sleep-related conditions like sleep apnea, obesity, diabetes, and hypertension.

Below are some tips to improve your sleep hygiene and get you back on the road to sweet dreams:

Go to bed only when you are sleepy

Sleep only as much as you need to feel refreshed for the following day. Excessively long tomes in bed lead to fragmented and shallow sleep. On average, adults require 7.5-8 hours of sleep per night; kids about 8-9.

Develop sleep rituals for yourself

Reserve the last hour before getting into bed for relaxing, restful activities

Optimize your sleep environment

Keep the room dark during sleep; consider light-blocking curtains or eye-covers, if necessary. Ear plugs or a white noise source (fan, air conditioning, or white noise machine) may help block out disruptive or irritating noises. Keep the room temperature moderate, as rooms that are too warm are more likely to disturb sleep.

Avoid caffeine, nicotine, and alcohol at least 4-6 hours before bedtime

If possible, have your last drink with caffeine before 1pm. Although alcohol can help people fall asleep more easily, the ensuing sleep is often fragmented. Avoid smoking, especially in the late evening or during the night, as nicotine often disturbs sleep.

Do not watch the clock

Turn the clock away from the bed or cover it. Seeing the time during the night can be upsetting and may prevent a quick return to sleep

Have a light snack before bed

Regulate eating habits as hunger may disturb sleep. A light snack just before bedtime may help, but avoid greasy or a foods late in the evening or close to bedtime.

Only use your bed for the three activities

Train yourself to use the bedroom only for sleeping, sickness, and sex. This will help teach your brain to see the bedroom as a place for sleeping. Working, watching TV, or eating in bed should be avoided, as they may create unhelpful associates.

If you still find yourself unable to obtain a restful night's sleep, let us help! Contact the Sleep & Weight Loss Institute for a consultation and sleep study. We accept most insurance plans & have several payment options available--our Billing Specialists will work with you!


Our program is unique in many ways

Our director uses his 6 specialties to treat you for one mission - to make you lose weight


We have Ear, Nose, and Throat doctors on staff to help diagnose your sleep issues and overall health. Our specialists are highly trained, and look forward to closely working with you on your weight loss journey.


What goes in our bodies has a huge long term effect on our weight and overall appearance. Our skilled nutritionists will help develop a lifestyle plan designed specifically for you. We also review and replace medications.


Our lifestyles and mindset can definitely have a lasting impact on our health. Our trained psychologists can assess any habits, help you reach your goals, and even assist parents in creating a healthy lifestyle for their children.


Our highly qualified surgeons offer many short and long term solutions for weight loss. For long term weight loss, we offer Bariatric surgery. We closely follow up before and after surgery so you don't gain weight again.

Plastic/Cosmetic Surgeons

Need weight loss now? For short term weight loss solutions, our team of Plastic Surgeons can help you shed the weight in weeks. Our team will follow you closely to ensure you continue to lose weight even after surgery.

Enter your email, and we will contact you shortly to schedule your free consultation. You may also give us a call at our office any time to schedule an appointment.

Are you overweight?

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Do you have type II diabetes, hypertension, or heart problems?
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Do you have sleep apnea?

Check all that apply:
 I snore.
 I feel tired during the daytime.
 Someone has observed my breathing stop during my sleep.
 I wake up more than once each night.
 I am 50 or older.
 I am overweight.
 I (or my partner) have experienced a form of sexual dysfunction.
 I fall asleep or doze off during activity, like watching TV or drinking.