at the National Institutes of Health, about 30-40% of adults say
they have some symptoms of insomnia within a given year--that over
80 million adults each year.1
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Go to bed and wake up at the same time every day, including weekends. This will help train your body to sleep at night.
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Do the same thing every night before going to bed. For example, take a warm bath and then read a favorite author or hobby magazine (no newspapers), do some relaxation exercises (not cardiovascular), or meditate for 10-15 minutes every night before going to bed. Eventually, these habits will be associated with sleepiness, and you will be more ready for fall asleep.
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Use the bedroom only for sleeping or having sex--not for eating or watching television. This will also help your body associated your bed and the bedroom as a place to fall and stay asleep.
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Make sure your bedroom is quiet and dark. Use a fan or "white noise" machine to mask the noise. Some people find ear plugs useful.
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Don't watch the clock. If you don't fall asleep after awhile, and you start getting restless, go to another room.
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Sit quietly, read, repeat the relaxation exercises or meditation for about 20 minutes. Keep this up until you do fall asleep.
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Insomnia
Insomnia is the most common sleep
disorder. According to studies at the National Center for Sleep
Disorders Research
2. Difficulty maintaining sleep 3. Waking too early in the morning
4. Not
feeling well rested, even after sleeping 7 to 8 hours
Make Sure Your Lifestyle is not Causing your Sleep Problem
Avoid or limit your
use of caffeine (coffee, tea, sodas, chocolate), decongestants,
alcohol and tobacco.
Exercise 3-5
times a week, but don't exercise within a 3 hours before bed time.
Find ways to reduce
or manage the stress in your life, whether you discuss these with a
friend, religious cleric, or counselor/therapist.
Don't lie in bed
worrying about problems. If something is bothering you, keep a pad
of paper and a pen/pencil on your nightstand. Write down
what's bothering you and decide that you will take care of the
problem the next day.
You may want to eat a
light snack before going to bed, but don't eat a large meal, foods
that are spicy or "heavy" (difficult to digest). Don't nap during the day if naps seem to make your insomnia worse.
If these lifestyle changes don't help, and your insomnia is chronic, talk the matter over with your doctor. After reviewing the situation, your doctor may prescribe sleeping pills to help you fall and stay asleep. Today's sleep medications are much safer and more effective than those in the past, with far fewer side effects. If you and your doctor decide to use sleep medications, make sure you see your physician on a regular basis and that you report any unusual side effects right away.
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Sleep in the Newzzz... Just Click on Any Topic Obesity Linked to a Lack of Sleep Stressed Women: No Time to Sleep Problems at School on the Road
The Social Costs of Sleeplessness
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