Sleep:

• Getting the right amount and quality of sleep improves your health and wellbeing. This is particularly relevant for individuals who have chronic health issues.

• The need for sleep varies. While some people need about 10 hours of sleep to feel OK, others need only 5 hours of sleep. Most people need between 6 ½ and 8 ½ hours of sleep per night.

• People with gastroparesis may have sleep difficulties, as sleep can be interrupted frequently by discomfort and nausea.

• It can be helpful to prepare for sleep by performing relaxation exercises (e.g. deep breathing, progressive muscle relaxation).

Tips for improving sleep:

• Have a regular routine (also called sleep hygiene) before bed, irrespective of sleeping during the day or night. For example, have a shower or bath, spend 30 minutes relaxing (e.g., meditation, light exercise, reading a book), clean teeth, etc then go to bed at a set time. By keeping a regular routine, the body learns when it is expected to sleep (or when it is wanted).

• The best sleeping environment is one that has a cool constant temperature, good airflow, and is dark and quiet. If there is outside noise, a constant background noise may help you sleep (e.g., relaxation tapes, radio).

• Coffee or tea consumption should stop at least 2 to 4 hours before you to go to sleep.

• Avoid smoking before going to bed, its chemicals can provide a stimulatory effect therefore decreasing the ability to sleep.