When choosing a sleep center insist on quality, call the St. Luke's Center of Sleep Medicine at (832) 355-3348


American psychologist Abraham Maslow believed in a hierarchy of needs. He created a five-level pyramid of needs that must be met for an individual to move upward to their full potential. The first level of the pyramid is the physiological needs, including air, water, food, shelter, sleep and sex. The remaining 4 levels sequentially are security needs, social needs, esteem needs, and self-actualization. Self-actualization is where one meets his or her full potential. Considering the 24/7 society we live in, achieving a good night's sleep requires behavioral changes.


  • Test your mattress on your back and side for good back support. When purchasing, ask for a 30-day refund policy.
  • Rotate your mattress every 6 months or as suggested by the manufacturer to reduce sagging.
  • Indulge in fresh comfortable sheets and bedding.


Things to Avoid Things To Include
Alcohol (especially before bedtime) Establish a regular sleep schedule both sleep time and wake time
Nicotine Exercise 3 hours before bedtime (within your doctor's guidelines)
Caffeine especially 8 hrs before bedtime Eat a healthy diet (within your doctor's guidelines)
Heavy and/or spicy meals before bedtime Eat a light snack before bedtime
Watching the clock (turn the clock away from your visual) Create a comfortable cool dark sleep environment
Going to bed when you are not sleepy Establish relaxing habits at bedtime such as reading and meditation
Lingering in bed sleepless for more than 15 minutes When sleepless, leave your bed and do something relaxing
TV, long engaging reading or computer during the night Use your bed for sex and sleep only


Another basic physiological need is air. The National Institutes of Health estimates that over 18 million Americans have sleep apnea. Sleep apnea is a disorder where the airway slackens and closes during sleep. Normally, the muscle tone that supports the airway relaxes during sleep to a slight degree. This process becomes problematic when the relaxation of the airway narrows the breathing passage so much, that it makes breathing difficult. The airway becomes so restricted that the brain senses this difficulty and increases the breathing effort. Eventually, the increased effort awakens the brain to stimulate the relaxed muscles and reopens the breathing passage. This process becomes repetitive throughout the night and disrupts the sleep causing daytime sleepiness symptoms.


Signs & Symptoms of Sleep Apnea Consequences of Untreated Sleep Apnea
Loud snoring Heart attack
Often feeling tired and fatigued Stroke
 Trouble with concentration and memory High blood pressure
 Morning headaches Morning headaches
 Falling asleep inappropriately  Diabetes

Talk to your doctor if you have these signs and symptoms


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