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| Welcome to Better Sleep Online—Gaylord Hospital’s e-newsletter about sleep disorders. While sleep disorder medicine is a growing field, most people aren’t aware of the signs and symptoms associated with sleep disorders—many of which can pose a serious health concern.
Gaylord is proud to continue leading the way in the diagnosis, treatment and education of sleep disorders. With five locations to serve you, Gaylord offers up-to-date information for the public, patients and health care professionals. 10 Steps to Better Sleep Everyone periodically has difficulty with sleep. Lack of sleep, however can be disruptive and life threatening, however, when it follows an established pattern and becomes the norm rather than the exception. A recent survey from the National Sleep Foundation found that about half of adults in the United States report driving while drowsy. Nearly one out of five admit to dozing off while driving. For most people, falling asleep at night is as easy as closing their eyes. People who sleep well have certain lifestyle and dietary routines that promote good sleep. These behaviors —referred to as sleep hygiene—can have positive effects on sleep throughout the night. These common sense ideas will help most people sleep better:
Why Do These Steps Work? Stimulants Caffeine stimulates the brain and interferes with sleep. Coffee, tea, colas, cocoa, chocolate and prescription and nonprescription drugs that contain caffeine should not be taken within 3-4 hours of bedtime. Although moderate daytime use of caffeine usually doesn’t interfere with sleep at night, heavy or regular use during the day can lead to withdrawal symptoms and to sleep problems. Nicotine is another stimulant that interferes with sleep. Nicotine withdrawal can also disrupt sleep throughout the night. Cigarettes and some drugs contain substantial quantities of nicotine. Once smokers overcome the withdrawal effects of nicotine, they can expect to fall asleep faster and wake up less during the night. Alcohol Alcohol slows brain activity. Alcohol may seem to induce sleep when consumed at bedtime, but it will disrupt sleep later in the night. A nightcap can lead to awakenings, nightmares and early morning headaches. Alcoholic beverages should be avoided within 4-6 hours before bedtime. Exercise Regular exercise helps people sleep better. Its benefits on sleep, however, depend on the time of day you exercise and on your overall fitness level. People who are in good shape should avoid exercising within 3 hours of bedtime. While exercising in the morning isn’t likely to affect your sleep at night, the same amount of exercise can disturb sleep if done too close to bedtime. Also, too little exercise and limited activity during the day can lead to a restless night. Always consult your physician before starting an exercise program. Environment A comfortable bed in a darkened, quiet room is the best setting for a good night’s sleep. Some people can adjust readily to changes in their sleep setting, but others can be easily disturbed by the slightest changes in their sleep surroundings. When too much light is a problem, darkened curtains and spot lighting can be a helpful change. Noise problems can be removed with a background noise device (white noise) or earplugs. Diet Eating a full meal just before bed can interfere with your ability to fall asleep. A light snack before bed, however, may actually help you sleep better. Dairy products and turkey, which contain a natural sleep inducing substance called tryptophan, are recommended as a light bedtime snack. |
Time in Bed Stress can contribute to a host of ills, including sleep problems. Frustrated, people sometimes begin to rely on poor strategies to help them cope with disrupted sleep. These can include:
After the source of stress has been resolved, these strategies can cause sleep problems to continue. Difficulty initiating sleep can lead to a cycle of increasing tension and a fear of sleeplessness. The bedroom then becomes associated with unsuccessful attempts at sleep, contributing to even more tension and anxiety. Some people who have trouble sleeping will begin sleeping on a sofa or recliner because they no longer are able to sleep in the bedroom. This is called conditioning and may be treated using stimulus control or sleep restriction. Stimulus control attempts to reestablish the connection between sleep and the bedroom by reducing the amount of time awake in bed. Try to sleep only when you are drowsy. If you can’t fall asleep, leave the bedroom and engage in a quiet activity elsewhere. Don’t fall asleep outside of the bedroom. Return to bed only when you feel sleepy and repeat as often as necessary through the night. Maintain a regular arise time even on the weekends or days off. Use your bedroom for sleep and sex only. Avoid napping during the day. If you absolutely can’t avoid napping, take one nap—but take it no later than 3 p.m. and set the alarm for one hour or less. Sleep restriction reduces the amount of time in bed to the estimated time actually spent sleeping. Sleep restriction techniques, under the advice of a sleep specialist, include the recording of time spent in bed and the time spent asleep each day for a two-week period. The amount of time spent in bed is adjusted to the actual amount of time spent sleeping. As sleep quality improves, the sleep schedule is adjusted accordingly. Alarm clocks and watches are a fact of life, but people with sleep problems should avoid watching the clock. Before going to bed, try setting the alarm, then turn the clock away from you. Most people with sleep problems sleep best when they don’t have to worry about time constraints. Managing Stress Stress from everyday life often adds to sleep problems. A relaxing activity near bedtime can help ease tension and encourage sleep. Clarifying problems and formulating solutions can have a positive effect on sleep quality. Talk to a trusted friend to air out troubles. Ask a psychologist, physician or other health care professional for advice on:
Designate "Worry Time" Assign time during the day to sort out problems and brainstorm solutions. Set aside 30 minutes in the evening to sit alone without interruption. Write down each worry on a 3-by-5-inch card. Sort the cards into three to five piles according to their priority. They all won’t have easy solutions, but even small progress can yield beneficial results when it comes to sleep. The next morning, review the cards and begin to work on resolving them. What if You Still Can’t Sleep? If you still have trouble sleeping, you may exhibit symptoms that may need further investigation. Symptoms include:
These can be caused by various sleep disorders, including:
For more information, check out Gaylord's Sleep Services If you have any further questions, please refer them to your doctor for evaluation and possible treatment. |
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Copyright 2003 Gaylord Hospital
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