Having trouble sleeping?
by Joanne Henning Tedesco —
Are you one of the millions of people who lie awake watching the clock and wondering if sleep will ever come?
For most people who suffer from insomnia, falling asleep is no guarantee that the night will be restful, according to sleep experts. Many insomniacs also have trouble staying asleep and/or waking up too early.
The following are recommendations to help you fall asleep and stay asleep:
- Avoid caffeine within six hours of bedtime. Avoid alcohol and smoking one to two hours before bedtime.
- Do not look at the clock during the night.
- Do not go to bed feeling hungry; do not eat a big meal right before bedtime.
- Exercise regularly. However, strenuous exercise shortly before bedtime may actually impair your ability to sleep.
- Avoid napping.
- Establish pre-sleep rituals to relax, such as a warm bath, a foot massage or a few minutes of reading.
- Get up at about the same time every day, regardless of when you fall asleep.
- Keep the bedroom dark, quiet and cool.
- Use your bed for sleep, not as an office or a place to watch TV.
- If you are a worrier, dedicate 30 minutes after dinner to writing down problems and possible solutions.
- If you cannot sleep after 10 or 15 minutes, go to another room and read or watch television until you feel sleepy.
Joanne Henning Tedesco is editor of AzNetNews.
Reprinted from AzNetNews, Volume 23, Number 1, February/March 2005.