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Tips for Better Sleep

Tips for Better Sleep

You may often have trouble with insomnia, like many people in the world, you may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. If you have trouble falling asleep or staying asleep. You could try these suggestions:



  • Don’t use your bed for watching TV, making phone calls, reading, doing paperwork or snacking. Only use it for sleeping or having sex.
  • If you've been lying in bed but are beginning to fear you're not going to fall asleep, try some of these techniques: Count sheep or count backwards from 100 to stop yourself from thinking about the problems of yesterday or tomorrow; visualize some peaceful place; or breathe deeply for awhile
  • Keep regular bedtime hours.
  • If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. You can try reading something incredibly boring.
  • Develop a bedtime routine.
  • Avoid tobacco and caffeinated beverages before bedtime; not just coffee, but other drinks including tea and cola.
  • Avoid alcohol right before bedtime. Although a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
  • Avoid naps or falling asleep in front of boring TV programs.
  • Try to get up at the same time every day rather than sleeping in on weekends.
  • Exercise every day, but not shortly before bedtime because exercise gets the adrenaline going.
  • If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
  • Buy a firm mattress and keep your bedroom well ventilated. A cool temperature may be quite effective.
  • You could also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music.
  • You can try using earplugs for extreme quiet.
  • If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
  • Avoid stimulating reading or television shows late at night.
  • Keep your bedroom at comfortable temperature. Not too warm and not too cold. Though cooler is better than warmer.
  • If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing on you. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need.

If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem isn't keeping you awake such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term.


Prepared By: Dr. Mehyar Al-Khashroum
Edited By: Miss Araz Kahvedjian

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