What if you’re not sleeping well insomnia, sleep apnea, restless legs syndrome, narcolepsy, parasomnias?
Can you catch up on missed sleep methods, suggestions?
How can you get a good night’s sleep?
Let there be light! Spend time outside so you can be exposed to natural light. Even opening the shades inside your home can be beneficial. Turn lights on whenever you are inside a room for a long period of time in order to stay alert.
Stay Active! Regular exercise will help you maintain a regular sleeping schedule. Its hard to feel sleepy when you’ve been physically active all day.
Sleep tight! Use comfortable blankets and pillows that help you sleep well. If you don’t have access to a comfy matress then place a foam matress on top.
Create a “sleep” cave! When bedtime approaches, keep your room dark and cool. Turn down the thermostat on hot nights and wear earplugs if you are sleeping in a noisy area.
Condition yourself into better sleep! Sleep and wake up at the same time each day. Sit by your bed before you go to sleep and do any activity that is calming and will help you wind down.
Breathe! Inhale through your nose and fill your lungs, exhale through your lips. This will help you stay calm and can even decrease anxiety.
DON’T…(behaviors to avoid)
Don’t toss and turn! If you can’t sleep, get up and read or listen to relaxing music. When you feel sleepy, go back to bed.
DON’T get triggered before bed. Avoid any conflict that will stress you out.
DON’T drink alchohal before bed, it may cause you to wake up in the middle of the night being unable to fall asleep again. Don’t drink large amounts of liwuid in general or else you’ll be making many trips to the restroom.
DON’T take sleeping pills or pain medication before going to bed UNLESS prescribed by your doctor.
DON’T nap in the late afternoon or evening and DON’T nap for longer than 30 mins.
DON’T engage in extraneous exercise before bed.
DON’T eat, read, study, smoke, text, talk on the phone, watch TV, or use your laptop in bed.
DON’T try to sleep if you are starving or stuffed
DON’T consume caffeine before bed.
If you cant sleep well…
See your healthcare provider, you may have a sleeping disorder!
Most common disorders in adults are insomnia, sleep apnea, and restless legs syndrome.