|
The following suggestions are made for people who have difficulty sleeping. These suggestions can be used in conjunction with sleep medications or they may be used by themselves. As certain medical and physiological problems are often accompanied by sleep disturbances, it is important that you be evaluated by your physician to rule out one of these disorders. Please read the following suggestions and utilize the ones that pertain to you.
• Avoid stimulants after mid-afternoon (e.g., coffee, tea, cola/soft drinks, daytime cold medicines).
• Avoid stressful activities for an hour or two prior to retiring (e.g., cramming sessions, relationship debates, etc.). You may want to read a low-keyed book or do just about anything that helps you unwind.
• Routine daily exercise is helpful, but sporadic or excessive exercise disturbs sleep. Do your exercising during the day or early evening.
• Don't take naps during the day if you have difficulty going to sleep or staying asleep at night.
• Use the bed for sleep only. It gives your body a confusing message to watch TV, study, or even meditate in bed (Sex in bed is OK).
• Alcohol may help you fall asleep only to find that you wake up prematurely due to alcohol's tendency to fragment sleep.
• A light snack at bedtime may help you fall asleep but some people may experience premature awakenings with this also. Avoid bedtime snacks if you use sleeping medications because absorption is faster on an empty stomach.
• Try reading until you become so drowsy you can hardly continue, and then read some more. When you can hardly keep yourself from dosing off, reach over and turn out the light. Sleep should then come easy and natural.
• If you become frustrated about not falling asleep, get up and do something else until you feel very sleepy again. Train your body to associate the bed with sleep and not wakefulness.
• Try turning the clock away from you so the face is not directly visible. The alarm will wake you in the morning and you will not be tempted to ruminate about the time.
• Most people with insomnia stay in bed much too long. Don't stay in bed longer than you need to sleep. Assess your sleep requirements and adjust your bedtime accordingly.
• One cannot force sleep, only wakefulness. Be regular about your wake-up time and go to bed only when you feel sleepy. A routine will naturally establish itself if this rule is followed.
• Shape an optimal sleep environment, one that is cool, dark and quiet.
• Learn and practice relaxation techniques like deep abdominal breathing and muscle relaxation.
Medications: Some people have found over-the-counter sleep aids (e.g., Benadryl) to be effective. Should you require a stronger acting medication, you might obtain a prescription from your doctor. Take sleep medications only as directed. Taking more than the prescribed amount may help you sleep more initially, but could ultimately help ensure continued sleep problems. After approximately two weeks, a person develops a tolerance to sleep medications, such that a larger dose is required for the same effect. Obviously, long-term use is less than optimal and every effort should be made to stop the medication so that one doesn't become physically or psychologically dependent on them.
|
