About this topic
Many people have sleep problems. You may have trouble falling asleep or staying asleep. You may wake up early and not be able to fall back to sleep. Sometimes, you may wake up in the morning and not feel rested. Then, you may feel tired or sleepy all day. You may be grouchy, forget things, or have trouble focusing. ‚
Sleep problems can last for a few days, weeks, or even months. For some people, sleep problems may not happen every day but a few times a week. Sleep problems may be caused by stress or some other health problem. ‚
General
Here are some simple things you can try to improve your sleep. ‚
- Teach your body that it is time to sleep.
- Do the same things each night before you go to bed to help you get ready for sleep. Try reading a book or listening to music before falling asleep. A warm bath or shower may help to relax you.
- Avoid working on the computer or watching TV right before bed. The bright lights tell your body it is time to be awake.
- Keep the same sleep schedule. Go to bed and get up at the same time each day, even on weekends.
- If you cannot fall asleep, get up and do some light activity until you feel sleepy. You could try reading, journal writing, or deep breathing.
- Create a good sleep area.
- Sleep in a dark and quiet room at a comfortable temperature.
- Use a fan or white noise machine to help block out noise.
- Avoid using your bedroom for things other than sleeping or sex.
- Give children and pets their own separate sleeping area.
- What you do during the day matters when you try to sleep at night.
- Avoid taking naps during the day. Napping can make it hard to sleep at night.
- Make a list of things you need to do the next day before you go to bed. This may keep you from worrying about them.
- Find ways to manage stress. Learning to deep breathe and relax your muscles can help your body slow down and fall asleep. Things like yoga or tai chi may also be helpful.
- Find time to get outside in the sun during the day. Avoid bright lights in the evening.
- Exercise each day, but not right before you go to bed. It is best to avoid exercise for 2 to 3 hours before bedtime.
What lifestyle changes are needed?
- Avoid drinking or eating things with caffeine late in the day and before bedtime.
- Do not eat large or spicy meals close to bedtime. If you are hungry at bedtime, try a light snack of milk, sliced turkey, or fruit .
- Avoid drinking beer, wine, and mixed drinks (alcohol) before bedtime.
- If you smoke, ask for help to limit or stop smoking.
Where can I learn more?
Kids Health ‚
http://kidshealth.org/kid/stay_healthy/body/cant_sleep.html ‚
National Sleep Foundation ‚
http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚