Healthy Sleep Habits

 

I am an insomniac from way back. At one low point in my life, I don’t think I slept much for several days. If I knew then, what I know now, I would’ve taken different steps, because I don’t think I was thinking clearly after all that time without sleep.

I now sleep through most every night, except for the occasional too hot, too cold and having to empty my bladder (old lady problems). BUT and this is huge, I get back to sleep fairly easily.

I have helped countless patients, over the years, to improve their sleep habits. I have referred many to various articles. My husband suggested I write my own article, from a personal and professional perspective.

Most people who are having trouble sleeping are guilty of violating at least one of the healthy sleep recommendations. For many, they are reluctant to give them up (but the television helps me get to sleep, etc.) and I will try to address all the excuses and why it is important to give up the unhealthy habits.

• Make your bedroom dark enough and cool enough
• Keep your room clutter-free. Clutter can actually increase anxiety. Anxiety can interfere with sleep.
• Set up a bedtime routine and try to do it about the same time every night. Wash your face, brush your teeth, do your nightly reading, praying or meditation. You are preparing yourself, physically and psychologically, to go to sleep.
• Bed is for two things: sleeping and sex. Nothing else.
• If you are having trouble with sleeping, do not read, watch television, text or surf while you are in bed.
• Do not go to sleep with the television on.
• Keep as many electronics out of your bedroom as is possible. If your cell phone is your only phone and you want to keep it in your bedroom for emergencies, turn off all other noise makers, especially texting and especially if you have friends who like to text in the middle of the night, just to talk. Let family/close friends know if they need to reach you for an emergency, they need to call. Yes, the same number they use to text they can use to call. If it’s not an emergency, it can keep until morning.
• If you cannot sleep, (after a reasonable amount of time) get up out of the bed. Go read, listen to meditation. Try not to turn on the television.
• Keep a worry journal. (will discuss later)
• Make sure your bed partner has healthy sleep habits.

Insomnia

Have you ever been plagued with insomnia?  Many people have.  A few hints for those who have trouble sleeping:

• Make your bedroom a sanctuary
• Have a cup of herbal tea or warm milk before heading into the bedroom
• Mentally prepare for going to bed as you wash your face, brush your teeth
• Complete all your work in another room before going to the bedroom for the night
• Keep your computer, including your laptop and smart phone (instruct loved ones to call on your land-line if they have an emergency)
• Exercise several hours before bedtime (not right before)
• If you cannot sleep, get up out of bed and do something, i.e., read (nothing scary or "self-help" that stirs up emotion) something soothing, knit, do laundry
• Go back to bed and try again (lying in bed when you can't sleep just causes you to focus on not sleeping)
• If noise is keeping you awake (neighborhood noise or your apartment has thin walls) invest in a white noise machine

For more information PubMed Health

Healthy Sleep Tips | National Sleep Foundation - Information on Sleep Health and Safety