Tips for Good Sleep

Here are some excellent tips for good sleep:

• Awaken at approximately the same time every day.
• Try to get at least 40 minutes of bright light (sunlight) immediately after awakening (go for a walk in the morning sunlight).
• Avoid napping unless you absolutely must nap. A short 30 minute nap 8 hours after awakening is permissible. DO NOT NAP IF YOU ARE HAVING TROUBLE SLEEPING AT NIGHT.
• Limit caffeine to 2 cups of coffee or less during the first half of your "day". It is preferable to eliminate caffeine completely.
• Eliminate nicotine.
• Reduce the consumption of alcohol to no more than two drinks several hours before bedtime.
• Avoid large, heavy meals prior to bedtime.
• Establish a bedtime ritual.
• Set aside a worry time about an hour or so before bedtime.
• Write down your worries and concerns on a piece of paper. They will be there in the morning, so you don't need to think about them while you sleep.
• Relax for 30-45 minutes before going to bed.
• Reading is helpful for many (not job related or home finance related reading).
• If you watch TV, select entertaining and non-threatening programs (commercials and news shows tend to be alerting).
• Relaxation exercises or yoga may be helpful.
• A glass of warm milk (and honey) may be soothing prior to bedtime.
• Go to bed only when sleepy.
• If you awaken in the middle of the night and have trouble returning to sleep, go to a different room and read or engage in relaxing behaviors until you are sleepy. Then return to bed to sleep. This may be repeated.
• Remember to awaken at the same time every day.
• Use your bedroom primarily for sleeping and make it comfortable.

When should you see your physician?

• If you are sleepy in the "daytime" in spite of 8 hours in bed every night.
• If you snore loudly and especially if you actually stop breathing at night.
• If you remain unsatisfied with the quality of your sleep after following the sleep hygiene recommendations for two weeks.
• If you have violent behaviors during your sleep.
• If you are always very sleepy and have had muscle weakness when you get emotional.
• If you have ever had an auto accident or a near-miss accident because you were drowsy, or fell asleep while driving.