Suggestions for better sleep

Below are many things that you can do or consider to help you sleep better. Your healthcare provider might point out specific actions for you to take that are most important for you after they have done a sleep assessment.

Minimize or Avoid Stimulants

        Avoid or minimize things that could be too stimulating.

        Avoid alcohol(wine , beer and hard liquor) within a few hours of your bedtime.

        Avoid caffeine containing beverages or foods after 2 pm and if you are sensitive to caffeine avoid it after 12 noon(caffeine containing sodas or waters including Pepsi. Coke and Mountain Dew, tea, coffee, lattes, chocolate, coffee or expresso containing ice creams).

        Avoid Sudafed or other decongestant cold medicines at night.

        Some medications may have stimulating effects. Consult your pharmacist and doctor to determine if any of them might be contributing to sleep problems. Do not discontinue them without permission from your doctor.

        Try to get your aerobic exercise done before 6 pm or at least 3 hours before bedtime.

Nighttime Tension and Anxiety

        Avoid reading or watching the news before going to bed

        Avoid paying bills before bed

        Avoid checking your financial reports or the stock market before bedtime

        Avoid arguments before bedtime

        Schedule difficult conversations well before bedtime and preferable at least 3 hours before attempting to sleep

        Try to achieve some action plan or resolution of a discussion or an argument before trying to go to sleep

If you are anxious and nervous and have tried to suggestions above,

        Avoid repeated negative judgments about the fact that you are unable to sleep.

        Use positive self talk phrases regarding your ability to relax and fall asleep.

        "I can fall asleep", "I can relax" or "Any amount of sleep that I get is just fine"

        Try writing in your journal any disturbing thoughts that are running in your mind.

        Schedule a time during the next few days to deal with whatever you are troubled by.

        If you are having trouble managing what you are nervous or upset about consult your health care provider for treatment suggestions or a counseling/therapy referral.

Sleep Planning and Bedroom Preparation

        Plan your sleep by putting it into your schedule or knowing you are planning on 8 Vi to 9 hours in your bed

        Be regular and try to go to sleep and wake up the same time each day. This will help train your biological clock

        Avoid getting in bed after midnight as late hour sleep is not as helpful as earlier hour sleep

        Avoid late afternoon or evening naps

        Avoid naps longer than 45 minutes unless you are sick or quite sleep deprived

        Avoid reading stimulating, exciting materials in bed

        Avoid large meals or spicy foods before bed.

        Try to eat prior to 3 hours of going to sleep

        Avoid drinking more than 4-8 ounces of fluid before going to bed

        To try and fall asleep consider reading a good neutral book under low light

        If you are having trouble falling asleep or wake up in the middle of the night and can't fall asleep, don't stay in bed more than 20-30 minutes trying to fall asleep. Leave your bedroom and go to a relaxing room(with low light) other than the bedroom and read or do a relaxation technique(i.e., meditate).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Bdroom Air Quality

      Make your bedroom clean in regards to the air especially if you have nasal congestion or are prone to snoring
Use HEPA or other types of air purifiers/ filters to clean the air in your bedroom. Use the filter on a low selling
at night if the noise is soothing. Otherwise use the filler on a medium setting for 4-6 hours during the day.


Consider cleaning the vents in your house lx a year and change your furnace filters every 3 months.

Avoid toxic glues or other items producing an odor

If you smell mold or a musty smell have your bedroom checked or cultured for mold with culture plates

If there is mold have the house evaluated for water leaks and air quality issues

If your nose is blocked up and you have trouble breathing through it consider taking the steps above and

consider using a saline spray before bed and also consider breath easy strips on your nose. Make sure you read

the instructions and fit them over the lower third of your nose.

Light, Noise, Temperature, and Environmental Issues

        Turn down the light in the bathroom and in rooms you are in 15 minutes before going to bed. Decrease the light in your bedroom by using a dimmer or a reading light with a dimmer.

        Use dark window shades and or consider a set of eye shades or a black sock to cover your eyes when trying to sleep or if you awaken too early because of light.

        Decrease the irritating noise in your space by closing windows, using ear plugs, or using a white noise generator or a HEPA air filter etc. Turn off or remove any appliances or clocks that make noise.

        Make sure your sleeping area is the correct temperature range(not too hot or too cold).

        Avoid sleeping near electric fields. Try to have your head at least 5 feet away from electric fields, if possible. Possible sources of electrical fields include: electrical outlets, clock radios, stereos, computers and monitors. Consider moving these devices or moving your bed or your position in the bed. Consider using a Tri Field or other meter to test for these fields.

        Avoid sleeping on a water bed or an electric mattress because of the excessive heat and the electric fields.

        Use Ultrafine allergy pillow and mattress covers.

        Consider replacing your pillows with hypoallergenic pillows 2 times a year.

Early Awakening

        If you awaken early because of light put a dark sock over your eyes.

        If you awaken early because of recurrent thoughts try writing them in a journal and if this does not work seek counseling as you might be depressed.

Bedding and Pillows

        Consider using a "side sleeper" pillow for under your neck shen sleeping on your side.

        Consider using a body pillow to hug and put between your knees to align your back and shoulders at night.

        Roll back wards at a slight angle onto a body pillow if you have hip bursitis.

Supplements

      Consider taking your magnesium and calcium before bedtime. Consider 1-3 mg of Melatonin 2 hours before
you want to go to sleep if you go to sleep too late.