Patient Information
Getting a Good Night’s Sleep
Falling and staying asleep are not always as simple as falling off a log. Almost everyone experiences an occasional night
of lost or disturbed sleep. It is a natural, perhaps adaptive, response to acute stress.
Sleeping problems may also signal a medical condition such as anxiety, depression, and other disorders. It is important to
get a proper diagnosis and treatment of the underlying cause of a long-lasting sleep disturbance, especially if self-help
strategies have not been effective.
Meantime, here are some suggestions toward improving your sleep:
Activities
- Establish a routine for an hour or so each night before bedtime, such as taking a warm shower or bath or resting quietly.
- Avoid too much mental stimulation during the hour or so prior to bedtime. For example, do not finish office work or discuss
family finances with your spouse without a proper "winding down" time.
- Do some light reading or watch a relaxing TV program.
- Regular exercise can be an effective aid to sleep. It releases energy and mental tensions. It is better not to exercise strenuously
just before bedtime, but to exercise moderately at least four hours prior to bedtime.
- If unable to fall asleep within 20 to 30 minutes, move out of the bedroom to another room and return only when sleepy.
Sleep Patterns and Naps
- No matter how poorly you have slept the night before, always set your alarm to arise at the same time each morning.
- If you are having trouble falling asleep at night, you may benefit from avoiding daytime naps.
Noise
- Try to avoid excessive loud noises by putting up heavy curtains in the bedroom or wearing earplugs. Occasional loud noises
from aircraft, streets or highways disturb sleep even in people who do not awaken and who cannot remember the noise in the
morning. These sleep disturbances can reduce restful sleep.
Food
- Eat a light snack, especially warm milk, as hunger can disturb a person's sleep. However, some foods stimulate the body and
disturb sleep, so stay away from coffee, tea and cola drinks and other caffeine-containing foods after noon.
Drugs and Alcohol
- Alcohol may also help to induce sleep, but the chronic use of large quantities of alcohol causes disturbed sleep and dependency.
- Sleeping medications should be used only upon the advice of a physician. If your doctor prescribes a sleep medication, ask
for clear directions and information about the particular drug you are to take.
- Some sleeping pills have a prolonged effect and can impair your coordination and driving skill the following day.
- Others, however, last for a short period of time in your body and do not lead to daytime impairment. Regardless of the medication
you are considering, do not self-medicate or increase the dosage yourself. If you feel that your medication is losing its
effect, report this to your doctor.
