HELP ME CHANGE
Sleep

Sleep is the natural state of rest for most creatures on earth. People can survive longer without food than without sleep. We spend about a third of our lives in slumber yet no one fully understands why.

Sleep problems can impair your health. Lack of sleep diminishes cognitive, physical and emotional well-being. When people ignore the effect of sleep problems on their mental performance, they often slow down to minimize errors or accept lower levels of achievement.

It’s important to determine whether you’re suffering from sleep issues or fatigue related to other physical problems. Your doctor will review your medications and may ask questions about your sleep habits. A sleep diary can be useful to track your bed time, wake time, medications and use of caffeine and alcohol. The causes of most sleep problems are easy to solve once identified.

Here are 10 ways to improve your sleep:

1. Go to sleep and wake up at the same time every day. Keeping a regular sleep schedule, even on weekends, helps develop a sleep-walk rthym that encourages better sleep.

2. Create a comfortable sleep environment. Control the elements in your bedroom that will promote good sleep such as temperature, light, noise and a comfortable bed. Use your bedroom for sleep and sex only.

3. Avoid alcohol and caffeine. Alcohol may help you get to sleep but it will make your sleep restless and uneasy. Coffee, tea, cola, and chocolate contain caffeine, a stimulant which causes some people problems getting to sleep.

4. Watch your diet. Heavy or spicy foods before bedtime can lead to a bad night’s sleep, and fluids can require frequent trips to the bathroom. A light snack, however, can prevent hunger and help you sleep better.

5. Get out of bed if you’re not sleeping. If you don’t fall asleep within 15-30 minutes, get up and sit in another room. Get back into bed only when you feel sleepy.

6. Exercise regularly – a proven way to improve sleep. Exercise in the morning or afternoon, at least three hours before bedtime so you won’t be “revved up” at when you try to fall asleep.

7. Stop smoking. Nicotine, like caffeine, is a stimulant and can cause problems for people trying to fall asleep.

8. Avoid watching the clock. Set the alarm and place the clock out of sight. Constant checking can even cause insomnia.

9. Create a relaxing bedtime routine. Read a good book, listen to music, practice relaxation techniques, or take a warm bath.

10. Talk to your doctor or health care professional. A sleep medication may be right for you.

National Sleep Foundation
www.sleepfoundation.org

American Academy of Family Physicians
www.familydoctor.org