Sleep Disorders – Self Care
There are many simple steps you can take to help you over come sleep disorders and fall asleep faster and stay asleep. Here are some tips to overcome sleep disorders:
- Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 10-15 minutes about eight hours after you awake.
- Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise may promote deeper sleep. (Good Night Sleep with Exercise)
- Stop working at any task an hour before bedtime to calm mental activity.
- Alcohol is a depressant and may help you fall asleep, but the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.
- At bedtime, keep your mind off worries, stress or things that upset you; avoid discussing emotional issues in bed.
- Avoid eating within two hours of bedtime. If you are hungry, a glass of milk or a light snack is a good choice.
- Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Stimulants may interfere with sleep.
If you are still having trouble sleeping after trying some of these suggestions, consult your doctor as soon as possible. There may be an underlying medical condition that is causing your sleep disorders.