Sleep Hygiene

One of the most common complaints I get from my patients is insomnia (inability to fall asleep or stay asleep).  Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30%-50% of the general population are affected by insomnia, and 10% have chronic insomnia. 

Of course there are medications that help with this, but I always recommend sleep hygiene first and foremost.  It's the most effective way to re-train your body to sleep better and stay that way long-term.  These simple steps will help improve your sleep quantity and quality:

•Sleep as much as you need to feel rested; do not oversleep.
•Exercise regularly at least 20 minutes daily, ideally 4-5 hours before your bedtime.
•Avoid forcing yourself to sleep.
•Keep a regular sleep and awakening schedule.
•Do not drink caffeinated beverages later than the afternoon (tea, coffee, soft drinks etc.) Avoid "night caps," (alcoholic drinks prior to going to bed).
•Do not smoke, especially in the evening.
•Do not go to bed hungry.
•Adjust the environment in the room (lights, temperature, noise, etc.)
•Do not go to bed with your worries; try to resolve them before going to bed.
•Do not watch TV, read, eat, or worry in bed. Your bed should be used only for sleep and sexual activity.
•Set your alarm clock to get up at a certain time each morning, even on weekends. Do not oversleep.
•Avoid taking long naps in the daytime.
•If you do not fall asleep 30 minutes after going to bed, get up and go to another room
•Avoid large meals and excessive fluids before bedtime

In addition, it's important to note that adequate levels of melatonin are essential for a good night’s sleep. Your body releases melatonin mostly at night and it declines as you age. If you have trouble sleeping because you are restless throughout the night and suffer from agitated sleep, supplementing with over-the-counter melatonin could be just what you need.
Follow these tips and you will be on your way to more deep, restful sleep and awake refreshed and rejuvenated. 
Sweet Dreams!!



Disclaimer:
The information presented in this blog is for educational purposes only and should not be used to diagnose or treat health problems. In addition, although I am an affiliate physician of Cenegenics Medical Institute, the views represented in this blog are my own and may or may not represent those of Cenegenics Medical Institute.