Sleeping tips~

Simple Tips to Improve Your Sleep

Wellness Wednesday~ May 23, 2012

Researchers have recognized a variety of practices and behaviors—known as “sleep hygiene"—that can help anyone maximize the hours sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work. Falling asleep isn’t my problem, I find myself waking up at 2 a.m. unable to go back to sleep without a lot of tossing and turning!!  Here are some simple tips for making the sleep of your dreams a nightly reality:

#1 Go to Sleep When you’re Truly Tired

Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

#2 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

Avoid caffeine for four to six hours before bedtime. (Caffeine can be found in coffee, tea, chocolate, cola, and some pain relievers).My husband and I find that a warm cup of decaffeinate green tea before bed seems to help us relax and let go of the day.

#3 Don’t be a Nighttime Clock-Watcher

Staring at a clock in your bedroom (as I find myself doing), either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

And if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and read or listen to slow/soft music. And keep the lights dim; bright light can stimulate your internal clock.

#4 Use Light to Your Advantage

Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning (open your curtains). Don’t forget to get out of the office for a sun break (walk) during the day.

#5 Establish a Soothing Pre-Sleep Routine

Light reading before bed is a good way to prepare yourself for sleep. Its also a great time to read  with your children or grandchildren. A few other favorites of mine is taking a warm bath, watch television, or practice relaxation exercises.  Avoid stressful, stimulating activities—doing work, discussing emotional issues. If you tend to take your problems to bed, try writing them down—and then putting them aside till morning.

Some of these tips will be easier to include in your daily and nightly routine than others. Start with simple things like opening your curtain in the morning, maybe read a book in bed before retiring, your chances of achieving a better nights sleep will improve. That said, not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy, or another clinical sleep problem. If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician or a sleep specialist.

Nancy Larson @ my.healthiswealth@comcast.net, or nlarson@co.delaware.in.us

 

*Resource from Harvard University Medical School