If you are neither refreshed when you wake up in the morning without using the alarm clock nor feeling energetic all day, you should consider the following tips to ensure you will have a healthy sleep.
|Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.|
|Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousal's during the night.|
|Use the bed just for sleeping. Avoid watching TV, using laptop computers, or reading in bed. Bright light from these activities and subject matter may inhibit sleep. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough.|
|Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.)|
|Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.|
|Avoid exercise near bedtime.|
|Don't go to bed hungry. Have a light snack, avoid a heavy meal before bed.|
|Bedtime routines are helpful for good sleep.|
on your side. Prop an extra pillow behind your back so you won't roll
over. Try sleeping on a narrow sofa for a few nights to get accustomed to
staying on your side.
|Sew a large marble or tennis ball into a pocket on the back of your pajamas. The discomfort it causes may prompt you to sleep on your side.|
|If you must sleep on your back, raise the head of the bed by putting bricks or blocks between the mattress and box springs. Or buy a wedge especially made to be placed between the mattress and box spring to elevate the head section. Elevating the head prevents the tongue from falling against the back of the throat.|
|Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety.|
|If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.|
you are heavy, lose weight. Excess fatty tissue in the throat can cause
necessary, take an antihistamine or decongestant before retiring to
relieve nasal congestion (which can also contribute to snoring). [Note:
Older men should check with their doctor before taking these medications.
They can give older men urinary problems.]
rid of allergens in the bedroom such as dust, down-filled (feathered)
pillows and bed linen (this may also relieve nasal congestion).
|Try over-the-counter "nasal strips." These keep the nostrils open and lift them up, keeping nasal passages unobstructed.|
|Keep your bedroom at comfortable temperature.|
|If you have problems with noise in your environment you can use a white noise generator. A fan will work.|
|Know that the "night cap" has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)|
If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing . Take this information and try the sleep test. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need. If you have any concerns see your doctor.