(Sleep and Health Part 2 first appeared in the September 2014 edition of the Public Opinion Newspaper. Click here to read it at www.publicopiniononline.com.) A little preparation can go a long way in getting a good night’s sleep. Read these tips from Keystone Internal Medicine for ways to promote restful sleep in this second of a two part series.
Sleep Hygiene
Sleep hygiene is good habits to promote restful sleep. This includes avoiding caffeine after lunch and avoiding alcohol near bedtime. Avoid smoking and don’t go to bed hungry. It’s important to exercise regularly for at least 20 minutes, but not within 4 hours of bedtime. It is a good idea to go to bed about the same time every night and wake up around the same time each morning.
Set the stage
Another part of promoting restful sleep is limiting stimulation of your mind and emotions. Turning off all electronic devices (including phones) 1 hour prior to sleeping is recommended. Participate in a relaxing activity prior to bedtime, such as listening to calming music, praying, or reading a book. Use your bedroom primarily for sleep, and do not watch TV, read or eat in bed.
Environment is important
Your bed should be a place of calm and rest. Try to deal with anxiety or worries before going to your bedroom. Don’t force sleep and only get in bed if you are tired and ready to fall asleep. If you are unable to fall asleep within twenty minutes, go to another room and try again later. Eventually, your body will associate your bed with sleep, instead of anxiety over not being able to sleep.
Seek help for apnea
For some, sleep apnea might be the problem. Seek professional help if you or a loved one has any signs of sleep apnea, such as waking with shortness of breath, gasping or choking. Other signs may be snoring, periods of apnea (or not breathing), headaches upon wakening, and daytime sleepiness. You may need a sleep study to determine if you have a sleep disorder.
Still can’t sleep?
Be sure to follow proper sleep hygiene tips and make sure your environment is best for sleep. If you’re still having trouble, a medical or psychological issue might be the problem. Talk to your health care provider to rule out any other causes. Also, ask your health care provider or pharmacist if any of your medications could be causing problems with sleep.
For more information about Keystone Internal Medicine, click here.
