Many of us have trouble sleeping, especially given the odd hours some of us work, the stress, our multiple roles, etc. Obviously some of these suggestions will be hard to follow but - even a few changes may make a difference.
Here are some suggestions from the Sleep Disorders Center - FMI go to http://www.umm.edu/sleep/sleep_hyg.htm
Please add your own tips and tricks!
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Sleep Hygiene: Helpful Hints to Help You Sleep
Poor sleep habits (referred to as hygiene) are among the most common problems encountered in our society. We stay up too late and get up too early. We interrupt our sleep with drugs, chemicals and work, and we overstimulate ourselves with late-night activities such as television.
Below are some essentials of good sleep habits. Many of these points will seem like common sense. But it is surprising how many of these important points are ignored by many of us. Click on any of the links below for more information:
Your Personal Habits
Fix a bedtime and an awakening time.
Avoid napping during the day.
Avoid alcohol 4-6 hours before bedtime.
Avoid caffeine 4-6 hours before bedtime.
Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep.
Exercise regularly, but not right before bed.
Your Sleeping Environment
Use comfortable bedding.
Find a comfortable temperature setting for sleeping and keep the room well ventilated.
Block out all distracting noise, and eliminate as much light as possible.
Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.
Getting Ready For Bed
Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
Practice relaxation techniques before bed.
Don't take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. [i don't know about you guys but worries, thoughts, planning, etc., all hit me at once the minute my head hits the pillow. I am finding that a quick prayer, "Not now, God, please?" and then turning to thoughts of how comfortable the bed is, how well I am going to sleep, etc., can help a great deal.
Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
Get into your favorite sleeping position. If you don't fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.
Getting Up in the Middle of the Night
If you find that you get up in the middle of night and cannot get back to sleep within 1520 minutes, then do not remain in the bed "trying hard" to sleep.
A Word About Television
Many people fall asleep with the television on in their room. Watching television before bedtime is often a bad idea. Television is a very engaging medium that tends to keep people up. We generally recommend that the television not be in the bedroom.
Other Factors
Several physical factors are known to upset sleep. These include arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes.
Psychological and mental health problems like depression, anxiety and stress are often associated with sleeping difficulty. In many cases, difficulty staying asleep may be the only presenting sign of depression. A physician should be consulted ...
Many medications can cause sleeplessness as a side effect.
Your doctor may prescribe sleep medications for short-term relief of a sleep problem. The decision to take sleeping aids is a medical one to be made in the context of your overall health picture. [i use non-prescription benadryl - however it can make me drowsy the next day.]
Always follow the advice of your physician and other healthcare professionals. The goal is to rediscover how to sleep naturally.
