All About Sleeping Better

Insomnia: Once you and your doctor have ruled out any medical problems that may be causing your insomnia, you might try self-care methods. "Good sleep hygiene" refers to practices you can follow to help ensure adequate, quality sleep. For good sleep hygiene, try to do the following: Stick to a regular bedtime schedule. Get out of bed at the same time each morning, even if it's a weekend or holiday. Avoid napping during the day. Avoid stressful activities and vigorous exercise for two hours before going to bed. Before going to bed, try relaxation techniques, such as deep breathing, yoga, or meditation. Make sure your bedroom is dark, quiet, and cool. Use earplugs or eye shades if needed. Leave the bedroom if you can't sleep. Go into another room and read or do something relaxing and quiet. Exercise regularly. Avoid substances that contain caffeine (such as coffee, tea, soft drinks, or diet pills). Avoid alcohol and nicotine before bed. Snoring: If your snoring is light, try these self-care techniques: Sleep on your side. Avoid alcohol, and don't smoke. Avoid sleeping pills and other sedatives. Also, seek treatment for any allergies or nasal obstructions you may have. Sleep apnea: Weight loss can improve but may not adequately treat sleep apnea. Avoiding alcohol and sleeping pills can also help. You may want to talk to your doctor about a technique called continuous positive airway pressure (CPAP). With CPAP, each night you wear a mask that increases the air pressure inside your throat. This prevents your airway from becoming too narrow and may allow you to sleep without interruption. Except in very carefully selected cases, surgery does not adequately treat anything more than the mildest degrees of sleep apnea (though it may be more effective for troublesome snoring). A dental brace that holds your lower jaw forward during sleep is an increasingly available option for snoring and mild to moderate sleep apnea. Pregnancy and sleep: Pregnant women who experience insomnia during pregnancy may find relief by taking afternoon naps, drinking warm milk, or taking a warm (not hot) bath before bedtime. Exercise during the day should help too. Expectant mothers may find it more comfortable to sleep on their side, with pillows supporting their head, abdomen, and topside knee. Women who are pregnant should not take sleeping pills or herbal sleeping remedies without talking with their doctor first. Narcolepsy: Often, naps help relieve narcolepsy but cannot be relied on exclusively. Your doctor may prescribe stimulants (such as Ritalin or dextroamphetamine) to make you more alert. Antidepressants may be used to treat cataplexy (drop attacks) or sleep paralysis, if present. Restless leg syndrome: Cutting your caffeine intake may help. Other self-help measures may include a warm bath or relaxation exercises before bed. Hot or cold packs on your legs may provide relief. Several effective medications are available. Restless leg syndrome is a very treatable condition. Nightmares/night terrors: If your child has a nightmare or night terror, the best medicine is comfort. If the dreams reoccur frequently, talk with your child's doctor about the problem. Age: The lighter sleep patterns of older adults can sometimes lead to sleep problems. However, studies show that older adults who exercise and keep active sleep better than those who don't. Elderly people who don't sleep well at night may find afternoon naps helpful. However, excessive naps will disrupt sleep at night. Getting adequate light during the day, particularly in the morning, is important. Lifestyle: You'll sleep better if you have good sleep hygiene and avoid caffeine, alcohol, nicotine, and heavy meals before bed. Regular exercise can improve sleep, as long as the exercise is performed at least two hours before bedtime. Medication: If you think prescription or over-the-counter medication may be causing your sleep problems, talk with your doctor. You may need to have your medication dose adjusted or may need to take a different kind of medication. Depression and anxiety: If depression or anxiety is keeping you up for more than a few nights, talk to your doctor about treatment. Heart failure and lung problems: If you experience breathlessness when you lie down to sleep or awaken in the night feeling breathless, you should see your doctor. You could have problems with your heart or lungs.