Lack of sleep is a common problem that many people face each
day. In fact, it occurs to everyone at some point in life. Yet, for some people
it can become chronic and totally disrupt one's life. Here are some suggestions
to aid you in getting a better night’s sleep from the professional sleep
specialists at The Center for Sleep Medicine.
A sleeping problem may be caused by going to bed and getting
up at different times during the course of the week. Having the same sleep schedule every day of
the week can help. For example, if you
work at night and sleep during the day five days a week you should maintain
that same sleep schedule for the two days you do not work.
As soon as you get home from work in the evening you may be
tempted to take a nap. After all, you might feel tired and sleepy and a nap can
make you feel much better. However, this can make it very hard for you to fall
asleep or stay asleep during the night.
Avoiding such naps may make getting to sleep and staying asleep easier.
Perhaps you like to watch television and snack in the
bedroom. This is very convenient but it could be making it hard for you to
sleep at night because one associates going to bed with staying awake not going
to sleep. A bedroom should be used for
sleep and intimacy only. Avoid
activities in the bedroom that will keep you awake.
Eating just prior to bedtime can cause sleep problems. For
example, many people like to snack on foods like sweets and potato chips late
at night. These foods contain carbohydrates that raise blood sugar which in
turn releases stress hormones, making sleep difficult. If you must eat before
bedtime, try foods high in protein and tryptophan like turkey, roasted soybeans
or pumpkin seeds.
Before bedtime, limit your fluid intake, especially
beverages that contain sugar or caffeine. Start a regular exercise routine
during daytime hours to lower stress. If you already practice good sleep
hygiene but are unable to sleep well please contact The Center for Sleep
Medicine. They provide sleep evaluations and effective therapy for chronic insomnia.
