If you are like me, sleeping through the night seems more of a challenge as I get older. But, insomnia is not just a “age” related issue and can affect people of all ages. Commitments, activities, work, and school can keep us busy and cause sleep issues. Not to mention all of the chaos in the world, so, I thought some tips might be helpful.
- Turn off TV’s, computers, tablets, cell phones or other blue light sources an hour before you go to bed.
- Avoid napping during the day. If you absolutely must, limit to 20 minutes early in the day. If you find yourself feeling sleepy, take a walk, drink a glass of ice water, or call a friend.
- Block or turn your clock away from your view. Glancing at it during the night can make your mind race with thoughts about the upcoming day and keep you awake.
- Position a pillow between your knees if you experience back pain. This will align your hips and alleviate the stress and pain in your lower back.
- Position your neck on your pillow in a neutral position to support the natural curve of your neck. Your pillow should not be “too fat” or “too skinny”.
- Use your bed for sleep. Avoid working in bed, surfing the internet or watching TV. Sleep with the temperature between 68 and 72 degrees.
- Go to sleep and wake up at roughly the same time every day, even on the weekends. This routine will get your brain and body used to being on a schedule. Get outside in bright light (if weather allows) for 5-30 minutes, if you can. The light will get your body moving.
- Avoid caffeine in the afternoon/evening. Coffee is fine for most people in the morning, but drinking in the afternoon/evening may affect your sleep. Even chocolate can affect your sleep.
- Regular exercise helps you sleep better, but don’t exercise too close to bedtime. Finish exercise 3-4 hours before you go to bed. Gentle exercise is ok.
- Don’t eat heavy foods/meals too late since they will overload your digestive system. Finish eating at least an hour before bed.
- Try not to drink alcohol before you go to bed. Although alcohol might initially make you sleepy, it may make you wake up more often during the night.
- Limit liquids/drinks before bedtime and try not to drink anything in the last two hours before bed.
- Dim the lights in your home about 2-3 hours before bedtime. Lower light levels will signal your brain to make melatonin, which brings on sleep.
- Lower/eliminate noises at night. Use a fan, air conditioner, or white noise machine if there is noise in the house.
- Do not smoke. Nicotine is a stimulant, just like caffeine, and can make insomnia worse.
- If you sleep with a dog or cat, you may want to reconsider if they wake or bother you during the night.
- Try not to think about work, problems, or complicated decisions 2-3 hours before bedtime. If you have a lot on your mind, jot it down, and let it go for the night. Try reading, meditating, praying or listening to music to wind you down.
- If you take sleeping medicines, they can be habit-forming and may have side effects. Ideally these should be a short term solution.
- Talk with your doctor about your sleeplessness if it lasts for more than a month, to make sure any medicines you take or medical conditions is not part of your sleeping issues.
References:
- WebMd, 20 tips for Better Sleep, Medically Reviewed by Jabeem Begum, August 23, 2023.
