Like millions of other Americans, I often have trouble with insomnia - either i can't fall asleep, or i awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.
- Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, scnacking, or making phone calls.
- If you've been trying in bed but are beginning to fear you're not going to drop off, try some of these techniques; Count sheep or count backwards from 100 9 one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
- If you cann't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
- Develop a bedtime routine.
- Keep regular bedtime hours.
- Before bedtime, avoid tobacco and ceffeinated beverages ( not just coffee, but other drinks like tea, cola, and Dr.pepper).
- Avoid alcohol right before bedtime - a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By cantrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
- Avoid naps ( or falling asleep in front of boring TV programs, as I do )
- Try to get up at the same time every day rather than sleeping in on weekends.
- Exercise every day, but not shortly before bedtime since exercise gets the andrenaline going.
- If you use an illuminated clock for wakeup alarm, place it where you cann't keep looking at it to check the time.
- Buy a firm mattress and keep your bedroom well ventilated ( a cool temperature works best for me )
- And you might also try some of these: a warm bath, warm milk, light bedtime snack, message, o quiet music (which turns itself off automatically)
- Use earplugs for extreme quiet.
- If you have a painful joint or a headache, take a pain pill before bedtime ( but be sure it doesn't contain caffeine)
- Avoid stimulating reading or television shows late night.
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by Simeon MorgolisM.D., Ph.D.
(c) yahoo.
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