You may not be able to control or eliminate all of the factors (such as financial worries, layoffs, relationship issues or an illness) that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. The Mayo Foundation for Medical Education and Research (MFMER) suggests the following practices for a week or two if you have trouble falling asleep or staying asleep: 

·          Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you fall asleep better at night. 

·          Don’t eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom. 

·          Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness. 

·          Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 30 minutes, get up and do something else. Go back to bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep. 

·          Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won’t interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.Tags: Mayo Foundation for Medical Education and Research (MFMER), sleep, Health,

Share on Facebook