What actions can I take now, while waiting for my CD's to arrive?
Take action now, to recapture your natural ability to sleep.
1. Prepare for sleep by giving yourself “down time” in the evening. Many people who have trouble sleeping stay busy every waking minute, without any personal time to “unwind” before getting into bed. Get into “low gear” for a couple of hours before bedtime – find an activity that is truly relaxing and spend a couple of hours with it at night, before you go to bed.
Using a computer and surfing the internet might feel like relaxing down time – but recent research suggests that computers are also very stimulating and can cause insomnia. Consider alternatives, such as a relaxing hobby, reading, watching TV or talking with a friend or family member.
2. Exercise regularly. If you’re not currently exercising, start by taking a 15-20 minute walk during the day. However, exercise at least 3 hours before you go to sleep.
3. Refrain from drinking alcohol. Contrary to popular belief, alcohol interferes with a complete night's sleep. It may help you fall asleep, but alcohol interferes with the brain waves responsible for making deep sleep. Chances are, you will wake periodically during the night - and you will not have as deep a sleep, compared to when you do not drink alcohol.
4. Stop smoking. While many people believe that smoking cigarettes is relaxing, nicotine actually stimulates the nervous system and interferes with sleep. It’s not smoking that is relaxing – but taking a break from your activity and taking deep, full breathes! If you cut back from smoking, without quitting, you may have nicotine withdrawal in the middle of the night which will wake you. The best – but hardest advice - is to “quit”.
5. Watch your caffeine intake. Remember to check labels because there is caffeine in dark colas as well as some light colas and non-herbal teas. Try not to drink caffeine 8 to 10 hours before you go to bed. If you typically go to bed at 10:00 at night, try to eliminate caffeine after 12:00 noon.
6. Avoid naps. Laboratory studies have shown that daytime naps disrupt normal nighttime sleep. Avoid a siesta during the day – live with your feelings of tiredness, and you may find yourself sleeping better at night.
7. Avoid being too hungry or too full, and avoid heavy meals close to when you go to bed. If hunger is keeping you awake, eat a light snack.
Some foods can actually help you sleep by providing your body with the amino acid tryptophan, which slows down nerve traffic so your brain isn’t so busy. Some examples are the old, time-tested remedy of milk and other dairy products, such as cheese and cottage cheese. Turkey, tuna and peanut butter are also good late night snacks. Oatmeal, oatmeal cookies, scrambled eggs with cheese or pasta with cheese may also help you prepare for sleep.
8. Develop a regular routine for sleeping. Try to go to bed about the same time every night – and set your alarm clock to wake you about the same time every morning – including weekends. “Catching up” on your sleep by staying in bed late will not help you establish a regular sleep routine. If you have a poor night’s sleep, don’t linger in bed or oversleep the next day. If you wake up before it’s time, get out of bed and start your day. By getting into a regular time to wake-up, you will help establish the biological rhythms that enable you to sleep well at night and function well during the day.
9. Do not eat, work or watch TV in bed. Good sleep hygiene suggests the only activities that you should do in bed are sleeping and sex.
10. Take a warm bath to bring heat to your muscles, which will relax you and help you sleep.
11. Spend time in sunlight every day. Insomnia can be associated with circadian rhythm disorders. That is, your internal biological clock will be disrupted, if you don’t get enough exposure to sunlight.
12. Common sense suggestions include sleeping on a firm mattress – poor quality and sagging mattresses can create difficulty staying asleep. Also, make sure your room is dark and quiet.
13. Avoid heated discussions with friends or family just before bedtime. If something is bothering you, agree to talk about it the next day.
14. If you are unable to sleep - get out of bed and do something else… read a book in another room… do something relaxing – not stimulating. And, don’t be hard on yourself for not sleeping – or become angry or upset – most people have trouble sleeping, at some time. Tell yourself that it’s a tough night – and the following night, consider what you can do differently.
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