Tips
for a Good Night?s Sleep
Adapted from "When
You Can't Sleep: The ABCs of ZZZs," by the National Sleep Foundation.
Go to bed at a set time each
night and get up at the same time each morning. Disrupting this schedule
may lead to insomnia. "Sleeping in" on weekends also makes it harder to
wake up early on Monday morning because it re-sets your sleep cycles for
a later awakening.
Try to exercise 20 to 30
minutes a day. Daily exercise often helps people sleep, although a
workout soon before bedtime may interfere with sleep. For maximum
benefit, try to get your exercise about 5 to 6 hours before going to
bed.
-
Avoid caffeine, nicotine, and
alcohol:
Avoid drinks that contain
caffeine, which acts as a stimulant and keeps people awake. Sources of
caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet
drugs, and some pain relievers. Smokers tend to sleep very lightly and
often wake up in the early morning due to nicotine withdrawal. Alcohol
robs people of deep sleep and REM sleep and keeps them in the lighter
stages of sleep.
A warm bath, reading, or
another relaxing routine can make it easier to fall sleep. You can train
yourself to associate certain restful activities with sleep and make
them part of your bedtime ritual.
If possible, wake up with the
sun, or use very bright lights in the morning. Sunlight helps the body?s
internal biological clock reset itself each day. Sleep experts recommend
exposure to an hour of morning sunlight for people having problems
falling asleep.
If you can?t get to sleep,
don?t just lie in bed. Do something else, like reading, watching
television, or listening to music, until you feel tired. The anxiety of
being unable to fall asleep can actually contribute to insomnia.
-
Control your room temperature:
Maintain a comfortable
temperature in the bedroom. Extreme temperatures may disrupt sleep or
prevent you from falling asleep.
-
See a doctor if your sleeping problem
continues:
If you have trouble falling
asleep night after night, or if you always feel tired the next day, then
you may have a sleep disorder and should see a physician. Your primary
care physician may be able to help you; if not, you can probably find a
sleep specialist at a major hospital near you. Most sleep disorders can
be treated effectively, so you can finally get that good night?s sleep
you need.
For
information on other neurological disorders or research programs funded
by the National Institute of Neurological Disorders and Stroke, contact
the Institute's Brain Resources and Information Network (BRAIN) at:
BRAIN
P.O. Box 5801
Bethesda, MD 20824
(800) 352-9424
www.ninds.nih.gov
NINDS health-related
material is provided for information purposes only and does not
necessarily represent endorsement by or an official position of the
National Institute of Neurological Disorders and Stroke or any other
Federal agency. Advice on the treatment or care of an individual patient
should be obtained through consultation with a physician who has
examined that patient or is familiar with that patient's medical
history.
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