Valiulis Sleep Clinic - Accepting New Patients
You can schedule even without a referral from your primary care doctor.
How sleep affects our lives is of particular interest for Dr. Valiulis. "Sleep affects all aspects of our lives especially in regards to mental health disorders such as depression, anxiety, attention deficit, addiction, eating disorders, and dementia." Dr. Valiulis emphasizes that, “proper treatment and education about sleep are pivotal for my patients’ wellness.”
"Sleep is especially important for children and has a profound impact on their health and development. Failing to get enough sleep or inability to sleep well can cause a variety of health and behavioral problems." Dr. Valiulis says, “Adequately treating the sleep problems linked with Attention Deficit and Hyperactivity Disorder may in some cases eliminate the need for medicine.”
Health Problems caused by Sleep Apnea
Sleep Tips
PRINCIPLES OF GOOD SLEEP
Violation of the 10 Commandments of Sleep Hygiene can cause poor quality of nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation in adults.
10 COMMANDMENTS OF SLEEP HYGIENE FOR ADULTS
1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable bedding.
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room.
10 COMMANDMENTS OF SLEEP HYGIENCE FOR CHILDREN [AGES BIRTH TO 12 YEARS]
1. Go to bed at the same time every night, preferably before 9:00. 8
2. Have an age-appropriate nap schedule.
3. Establish a consistent bedtime routine.
4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
5. Encourage your child to fall asleep independently.
6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
7. Avoid heavy meals and vigorous exercise close to bedtime.
8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
10. Keep a regular daily schedule, including consistent mealtimes.
Violation of the 10 Commandments of Sleep Hygiene can cause poor quality of nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation in adults.
10 COMMANDMENTS OF SLEEP HYGIENE FOR ADULTS
1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable bedding.
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room.
10 COMMANDMENTS OF SLEEP HYGIENCE FOR CHILDREN [AGES BIRTH TO 12 YEARS]
1. Go to bed at the same time every night, preferably before 9:00. 8
2. Have an age-appropriate nap schedule.
3. Establish a consistent bedtime routine.
4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
5. Encourage your child to fall asleep independently.
6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
7. Avoid heavy meals and vigorous exercise close to bedtime.
8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
10. Keep a regular daily schedule, including consistent mealtimes.