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The following ten tips can help you achieve sleep and the benefits it
provides. These tips are intended for "typical" adults, but not
necessarily for children or persons experiencing medical problems.
1.Maintain a regular bed and wake time schedule including weekends.
Our
sleep-wake cycle is regulated by a "circadian clock" in our brain and
the body's need to balance both sleep time and wake time. A regular
waking time in the morning strengthens the circadian function and can
help with sleep onset at night. That is also why it is important to keep
a regular bedtime and wake-time, even on the weekends when there is the
temptation to sleep-in.
2. Establish a regular, relaxing bedtime routine such as soaking in a
hot bath or hot tub and then reading a book or listening to soothing
music.
A relaxing, routine activity right before bedtime conducted away from
bright lights helps separate your sleep time from activities that can
cause excitement, stress or anxiety which can make it more difficult to
fall asleep, get sound and deep sleep or remain asleep. Some studies
suggest that soaking in hot water (such as a hot tub or bath) before
retiring to bed can ease the transition into deeper sleep, but it should
be done early enough that you are no longer sweating or over-heated. If
you are unable to avoid tension and stress, it may be helpful to learn
relaxation therapy from a trained professional.
3. Create a sleep-conducive environment that is dark, quiet, comfortable
and cool.
Design your sleep environment to establish the conditions you need for
sleep – cool, quiet, dark, comfortable and free of interruptions. Also
make your bedroom reflective of the value you place on sleep. Check your
room for noise or other distractions, including a bed partner's sleep
disruptions such as snoring, light, and a dry or hot environment.
Consider using blackout curtains, eye shades, ear plugs, "white noise,"
humidifiers, fans and other devices.
4. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have
been using for years may have exceeded its life expectancy – about 9 or
10 years for most good quality mattresses. Have comfortable pillows and
make the room attractive and inviting for sleep but also free of
allergens that might affect you and objects that might cause you to slip
or fall if you have to get up during the night.
5. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the
sleeping environment. Use your bed only for sleep and sex to strengthen
the association between bed and sleep. If you associate a particular
activity or item with anxiety about sleeping, omit it from your bedtime
routine. For example, if looking at a bedroom clock makes you anxious
about how much time you have before you must get up, move the clock out
of sight. Do not engage in activities that cause you anxiety and prevent
you from sleeping.
6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling
down for bed. It is best to avoid a heavy meal too close to bedtime.
Also, spicy foods may cause heartburn, which leads to difficulty falling
asleep and discomfort during the night. Try to restrict fluids close to
bedtime to prevent nighttime awakenings to go to the bathroom, though
some people find milk or herbal, non-caffeinated teas to be soothing and
a helpful part of a bedtime routine.
7. Exercise regularly. It is best to complete your workout at least a
few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and
contributes to sounder sleep. However, exercising sporadically or right
before going to bed will make falling asleep more difficult. In addition
to making us more alert, our body temperature rises during exercise, and
takes as much as 6 hours to begin to drop. A cooler body temperature is
associated with sleep onset... Finish your exercise at least 3 hours
before bedtime. Late afternoon exercise is the perfect way to help you
fall asleep at night.
8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to
bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect.
Caffeine products, such as coffee, tea, colas and chocolate, remain in
the body on average from 3 to 5 hours, but they can affect some people
up to 12 hours later. Even if you do not think caffeine affects you, it
may be disrupting and changing the quality of your sleep. Avoiding
caffeine within 6-8 hours of going to bed can help improve sleep
quality.
9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to
bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult
to fall asleep. When smokers go to sleep, they experience withdrawal
symptoms from nicotine, which also cause sleep problems. Nicotine can
cause difficulty falling asleep, problems waking in the morning, and may
also cause nightmares. Difficulty sleeping is just one more reason to
quit smoking. And never smoke in bed or when sleepy!
10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually
disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to
a night of less restful sleep.
If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep
problem is affecting your sleep or if you are sleepy when you wish to be
awake and alert. Try these tips and record your sleep and sleep-related
activities in a sleep diary. If problems continue, discuss the sleep
diary with your doctor. There may be an underlying cause and you will
want to be properly diagnosed. Your doctor will help treat the problem
or may refer you to a sleep specialist.
Courtesy: A variety of sleep tips including bedtime snacks, exercise,
room temperature, noise, and light control. (National Sleep Foundation) |
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Compiled By: India Diets Team |
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 Eat
protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your
evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk. |
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