You are not alone If you have trouble sleeping, you are not alone. More than 30% of adults have trouble sleeping at some time. You know you are having trouble sleeping if you lie awake at night, tossing and turning. You may:
Sleep stoppers
Good habits help
Some of the things that can keep you from getting a good night’s sleep are:
Be kind to your body
worry
smoking
stress
caffeine
depression
eating too much or not enough
have trouble falling asleep
alcohol/drugs
have trouble staying asleep
illness
wake up too early in the morning
not enough exercise
But sometimes you don’t know if you are getting a good night’s sleep. You may sleep through the night without waking but still feel tired and grumpy the next day. A good night’s sleep makes you feel refreshed and awake during the day.
exercise too close to bedtime watching the clock some medicines
The good news is that many of these things can be controlled with good sleep habits (sometimes called sleep hygiene).
void caffeine. Coffee, tea, sodas, A chocolate and other foods with caffeine (and some over-the-counter medicines) can keep you from sleeping. Don’t eat or drink anything with caffeine for at least 6 hours before you go to bed.
Exercise regularly. Keep an exercise schedule, but don’t exercise 4 to 6 hours before bedtime. Your body needs time to relax and unwind.
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Try to go to bed and get up at the same time each day. Having the same schedule everyday will help with your sleep cycle. Develop a bedtime routine and follow it every day.
Watch what and when you eat and drink. You don’t want to overeat just before going to bed. But you don’t want to go to bed hungry either. Try a warm glass of milk or a light snack (like cheese and crackers) before turning in. Avoid alcohol. Some people think a nightcap will help them sleep. They may go to sleep sooner, but chances are they will wake up in the middle of the night or have restless sleep. Also, be aware of over-the-counter medicines that contain alcohol. © 1997–2015 Pritchett & Hull Associates, Inc.
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Limit use of sleeping pills. Don’t take sleeping pills for more than two weeks unless ordered by your doctor. Over time, sleeping pills can disturb your sleep, making problems worse. Don’t smoke. The nicotine in cigarettes is a stimulant and will keep you awake.
Take a look around
Is it cool/warm? A room that is too cold or too hot can disturb your sleep.
Is it quiet? Turn off the TV and radio in the bedroom when you are ready to go to sleep. Sometimes you can’t control the noise around you when you sleep. When that happens, wear earplugs, run a fan or play soft music to drown out the noise. Is it dark? Any light in your room can affect your sleep. Use dark shades on windows or wear eye shades to block out as much light as you can.
Snooze clues
Stress-free ZZZs Stress, anxiety and depression are the main causes of insomnia (lack of sleep). Before going to bed, try these things to relax: Create a “worry time.” Many of us take our problems to bed with us. Set a time before you go to bed to think about your problems, and write down ideas and solutions. Try meditation or relaxation exercises. Tighten and then relax your body muscles, one at a time. Take a warm bath. This is a good way to relax your mind and muscles and let the worries float away.
Keep a schedule. Try to go to bed and get up at the same time each day, even on weekends. Your body will develop a pattern for better sleep. Don’t stay in bed. If you can’t sleep, get out of bed. Go somewhere else, and read, watch TV or do something else that will not stimulate you.
Sleep only as much as you need to feel rested the next day. Most adults need about 6 to 8 hours. Try not to nap during the day. If you must take a nap, don’t sleep for more than 30 minutes. Use your bed for sleep only. Watch TV, eat, read, pay bills, etc. somewhere else.
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good night’s sleep
Your guide to good sleep habits
Don’t watch the clock. Counting the minutes will only remind you of how much sleep you are losing. Put your alarm clock where you can’t see it.
If you have a sleeping problem that lasts for four weeks or more, call your doctor. He or she may want you to keep a sleep diary for 1 to 2 weeks. This is a record of your sleeping and waking patterns and habits. If your doctor can’t tell what is causing your sleep disorder from your sleep diary, he or she may want you to be tested in a sleep lab.
Sleep
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Pritchett & Hull Associates, Inc. ®
Atlanta, Georgia 30340 • 800-241-4925 • www.p-h.com Bringing Patients & Health Together
© 1997–2015 Pritchett & Hull Associates, Inc.
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