can often make falling asleep at bedtime • Only sleep and have sex in the bed-
difficult. If you absolutely have to nap room.
during the day, do it before 3:00pm and Do not read, watch television, or do any
restrict napping time to 30-45 minutes. other activities but sleep and have sex in
the bedroom. Other activities will con-
• Exercise regularly, but not before bed- fuse your body and make it difficult to fall
time. asleep.
Exercise is recommended and will im- • Avoid sleeping pills.
prove your chances of falling asleep but Sleeping pills can be habit forming and
should not be done four hours before may disrupt your sleep cycle leading to
bedtime. It is best to exercise in the morn- daytime sleepiness. Check with your doc-
ing or early afternoon to maintain a tor or pharmacist before taking any
healthy sleep cycle. medication to help you sleep.
• Create a “sleep friendly” bedroom
• Avoid alcohol four hours before bed- environment.
time. Using comfortable bedding, making the
A common misconception is that alcohol room dark, keeping the room temperature
helps you fall asleep. It may induce sleep comfortable, eliminating noises, and find-
temporarily, but later the alcohol is me- ing comfortable sleep positions are most
tabolized and causes a rebound in your conducive to a good sleep.
blood sugar. This rebound causes a wake-
up effect, sleep fragmentation, and poor • Relax if you awaken.
sleep. Most people wake up a couple times
during the course of the night. If you can’t
• Avoid caffeine and nicotine four hours get back to sleep within 15-20 minutes,
before bedtime. do not remain in bed. Try a quiet, non-
Both substances are stimulants and inter- stimulating activity such as a warm bath,
fere with your ability to initiate and meditation, or having a light snack. Do
maintain sleep. Caffeine includes coffee, not watch television or engage in rigorous
soda, tea, chocolate, and some prescrip- activity such as house work or heavy
tion and non-prescription drugs. Nicotine exercise as this will only stimulate your
includes cigarettes, smokeless tobacco, body and mind.
nicotine patches/gum and cigars.
Some mental or neurological factors
• Avoid spicy and heavy foods four hours may prevent sleep such as anxiety, de-
before bedtime. pression, insomnia, and stress. Physical
Spicy or acidic foods may produce heart factors such as, fibromyalgia, acid reflux,
burn and affect your ability to stay asleep. headaches, menstruation, hot flashes,
Heavy foods can be more difficult to di- muscle pain or sleep apnea (not breathing
gest and may prevent you from getting or gasping for air) have been known to
proper sleep. A light snack, however, is disturb sleep. If you feel that you have
recommended to avoid hunger pangs. one or more of these conditions, or after
Some foods such as milk, bananas, and trying the suggestions mentioned above
turkey contain Tryptophan and can actu- and are still having difficulty sleeping,
ally induce sleep. contact and follow the advice of your
primary healthcare provider.
• Create a bedtime ritual and relax be-
fore bedtime.
Submitted by Dereck L. Hood, RPSGT.
Let your body slow down about 30 min-
Dereck is the Corporate Director for
utes before bedtime. A warm bath, listen-
Carolina Sleep Medicine, Inc. Carolina
ing to light music, and practicing yoga
Sleep Medicine has two Triad locations
are all helpful techniques to help you
- one in Kernersville and one in Greens-
relax before bedtime. Leave your stress
boro. Contact Dereck at 336-993-8448
and daily life behind when you go to bed.
or
dereck@triad.twcbc.com
Avoid television as it will stimulate your
brain.
FEBRUARY 2010
21
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