Do you have trouble falling asleep, staying asleep, or do you wake up too early in the morning and can't get back to sleep? Prevalence rates show that one in eight people reading this article will say yes. If you are that person or know somebody who struggles with sleep problems, the following suggestions may improve your situation.
How to improve habits during the day:
1.
Do not nap during the day. Napping during the day will throw off your body "clock" and impact sleeping at night.
2. Do not drink caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it may interrupt normal sleep patterns.
3. Do exercise regularly, and preferably in the morning or early afternoon. Twenty to thirty minutes of exercise every day can help you sleep better at night. Exercise increases body temperature and energy levels, exercise just before bedtime may make falling asleep more difficult.
4. Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep.
5. Do monitor the influence of prescription and over-the-counter drugs, as many of these drugs may interfere with sleep patterns. Do consult with a physician before modifying any medication regimen.
6. Do help regulate your body's "clock" by exposing yourself to bright light/sunlight for 20 to 30 minutes every day. Do so early in the morning. These habits will help regulate your body's normal biological clock.
Sleep Hygiene
1. Start with a large comfortable bed in good condition. Try testing different types of mattresses and, if necessary, purchase a new comfortable one. If you are disturbed by a restless bedmate, consider sleeping in another bed.
2. Keep your bedroom a place for two activities - sleep and intimacy. Don't use your bedroom for an office and move the TV to another room.
3. Keep your bedroom peaceful, well-ventilated and a constant temperature. Block out extraneous noises with a fan or a "white noise" machine.
4. Move your clock so that it is not visible when lying in bed. You do not need to focus on the time as this makes people feel more stressed and anxious.
5. If you wake up before your normal time, do not stay in bed and "toss and turn." Get up and make a list of all your thoughts and then return to bed. Chances are you will fall back to sleep shortly.
6. Do try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don't oversleep to make up for a poor night's sleep.
7. Avoid "over-the-counter" sleep aids. There is a lack of convincing evidence that supplements and other over-the-counter "sleep aids" are effective and, in some cases, there may be safety concerns.
Sleep disturbance can be a problem in and of itself. Additionally, it can be a symptom of other psychological issues such as depression or anxiety. While people can do a lot for themselves, professional help can sometimes be extremely valuable. Consulting with a professional can refine and expand on the above strategies, provide guidance, and help. A professional can evaluate if the sleep disturbance is due to an emotional or psychological issue such as depression or anxiety.
Community Counseling Group, located in WestlakeVillage, offers individual and group counseling services, as well as extensive psychological and neuropsychological testing services conducted by Board-Certified Clinical Neuropsychologists. In-depth information and resources are available online at
www.CCGhelp.com. For more information or to schedule a consultation, please call 805-373-1033.