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Insomnia: Improving your sleep
Here are some tips that
may help you sleep more soundly and wake up feeling more refreshed. You might
want to start slowly at first. Pick one thing to change, and see how that
change affects your sleep. After a week or two, try to add another change. As
you make changes, you might want to keep a
sleep diary 
(What is a PDF document?) to figure out what things help you to sleep better and what things
may get in the way of a good night's sleep. Step by step, your sleep should
improve. If it doesn't, talk to your doctor.
Food and drink
- Limit caffeine (coffee, tea, caffeinated sodas) during the day, and don't have any for at least 4 to 6 hours before bedtime.
- Don't drink alcohol late in the evening. You may fall asleep with
no problems, but drinking alcohol before bed can wake you up later in the
night. Otherwise, drink in moderation. Try to limit alcohol to 2 drinks a day
for men and 1 drink a day for women. See a picture of a
standard drink
. - Avoid heavy meals close to bedtime. But a light snack may help you sleep.
- Don't go to bed thirsty. But don't drink so much that you have to get up often to urinate during the night.
Healthy habits
- Go to bed at a regular bedtime every night.
- Wake up at the same time each day, including weekends, even if you haven't slept well.
- Get regular exercise. Don't exercise within 3 to 4 hours of bedtime, because the activity can make it hard to get to sleep.
- Get plenty of sunlight in the outdoors, especially in the morning and in late afternoon.
- Set aside time for problem solving earlier in the day so that you don't carry anxious thoughts to bed. Keep a notepad by your bed to write down any thoughts or worries that may keep you up or wake you up during the night.
- Do something relaxing before bedtime. Try deep breathing, yoga, meditation, tai chi, or muscle relaxation. Take a warm bath. Play a quiet game, or read a book. For more information, see:
In bed
- Reserve the bed for sleep and sex. A bit of light reading may help you fall asleep, but if it doesn't, do your reading elsewhere in the house. Don't watch TV in bed.
- Be sure your bed is big enough to stretch out comfortably, especially if you have a sleep partner.
- Use earplugs or sleep in a different room if your partner’s snoring keeps you awake. If you notice that your partner is sleeping on his or her back, turn your partner to his or her side. This may help your partner stop snoring. You may also want to encourage your partner to see a doctor to find out what may be causing him or her to snore.
- Reduce the noise in the house, or mask it with a steady low noise, such as a fan on slow speed or a radio tuned to static. Use comfortable earplugs if you need them.
- Keep the room cool and dark. If you can't darken the room, use a sleep mask.
- If watching the clock makes you anxious about sleep, turn the clock so you can't see it, or put it in a drawer.
- Use a pillow and mattress that are comfortable for you.
- Consider making your bed off-limits to your children and your pets. Their sleep patterns may be different from your own and may affect your sleep.
Things to avoid
- Don't take naps during the day.
- Don't use tobacco, especially near bedtime and if you wake up during the night. Nicotine is a stimulant, which can keep you awake.
- Don't lie in bed awake for too long. If you can't fall asleep, or if you wake up in the middle of the night and can't get back to sleep within 15 minutes or so, get out of bed and go to another room until you feel sleepy.
Test Your Knowledge
Napping during the day will help me practice falling asleep so that I can do it better at night.
TrueNapping during the day, while not unhealthy, may make you less tired at bedtime. If you are tired at bedtime, you may sleep better.
False.Napping during the day, while not unhealthy, may make you less tired at bedtime. If you are tired at bedtime, you may sleep better.
When I am tossing and turning, unable to sleep, I should stay in bed until I fall asleep.
TrueIf you are tossing and turning, you should not stay in bed until you fall asleep. Use the bed as a place for sleep, not sleeplessness. If you aren't asleep within 15 or 20 minutes, go to another room and do a quiet activity like reading until you feel sleepy.
FalseIf you are tossing and turning, you should not stay in bed until you fall asleep. Use the bed as a place for sleep, not sleeplessness. If you aren't asleep within 15 or 20 minutes, go to another room and do a quiet activity like reading until you feel sleepy.
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Insomnia: Improving your sleep
| Author: | Maria G. Essig, MS, ELS | Last Updated: January 22, 2008 |
| Medical Review: | Anne C. Poinier, MD - Internal Medicine Catherine D. Serio, PhD - Behavioral Health Jan Ulfberg, MD, PhD - Sleep Disorders | |
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