Feeling sluggish and irritable during the day? It could be you aren’t getting enough sleep. Work, household chores, family responsibilities, social obligations and all of the many errands and appointments waiting to be crossed off our “to-do” lists can make falling asleep or staying asleep difficult.
Add to the mix other unexpected challenges – financial worries, family or personal illness, job layoffs, relationship issues – and quality sleep can be even more elusive.
Though you might not be able to control some of the factors that interfere with your sleep, you can try to encourage a more restful night by putting certain measures into practice.
The Cooper Sleep Disorders Center offers these suggestions:
Stick to a Sleep Schedule
Go to bed and get up at about the same time every day, even on weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you more easily fall asleep at night.
Keep Your Food and Beverage Intake Light
Don’t eat a heavy meal or drink a lot of liquids before bedtime. At the very least, have a light meal no less than two hours before going to bed. If you’re prone to heartburn, avoid the spicy or fatty foods that give you problems and keep you awake. Also, limit your liquid intake before bed. Too much liquid can cause you to wake up during the night for trips to the bathroom.
Avoid Stimulants in the Evening
Caffeine and alcohol are stimulants that can keep you awake. Limit caffeine or avoid it for eight hours before your planned bedtime. Though alcohol is often believed to be a sedative, it actually disrupts sleep. Nicotine also is a stimulant. Smokers often experience nicotine withdrawal when they go to sleep. Giving up smoking may cause more sleep problems at first, but the long-term effect on your sleep and your health is more than worth the effort.
Exercise during the Day
Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. But don’t exercise within at least three hours before your bedtime. Exercising right before bed can make it more difficult to fall asleep.
Create Ideal Sleeping Conditions
Make your bedroom cool, dark, quiet and comfortable. Adjust the lighting, temperature, humidity and noise level to your preferences. Try black-out curtains, eye covers, earplugs, extra or fewer blankets, a fan, a humidifier or other devices to create an environment that suits your needs.
Establish a Relaxing Bedtime Routine
Do the same things each night to tell your body it’s time for sleep. Try taking a warm bath or shower, reading a book, meditating or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition from wakefulness to sleepiness.
Don’t Agonize over Falling Asleep
Go to bed when you feel sleepy or tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, don’t worry about falling asleep. The stress will only prevent it. Instead, get up and do something else, but don’t do anything too strenuous. Go back to bed when you feel tired again.
If the quality of your sleep does not improve with these measures, or if you’re having problems sleeping more than three times a week for a month’s time, talk to your doctor. You could have a sleep disorder, such as sleep apnea or restless legs syndrome.
It is estimated that approximately 20 percent of the population suffers from a sleep disorder. Consequences of sleep disorders can be quite significant. Major brain, heart, lung, and blood pressure problems can occur if the disorder remains untreated. The good news is that sleep disorders are almost always treatable, and with effective treatment, a marked improvement in your health and well-being can occur.
The Cooper Sleep Disorders Center is fully staffed and equipped to provide comprehensive diagnosis and treatment of sleep problems in patients ages 5 and up. The Center is one of only two university-level sleep disorders centers in South Jersey.
Related Links
The Cooper Sleep Disorders Center
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