Check out these 10 tips to help get the best sleep possible:
- Keep to Regular Sleep Schedule: Try to go to bed at the same time every night and wake up at the same time every morning, every day of the week (even on vacation)
- Plan Accordingly: Set a bedtime that is early enough for you to get at least 7 hours of sleep
- Avoid Daytime Naps: Naps can disturb the normal pattern of sleep and wakefulness and can make it harder to fall asleep at bedtime
- Don’t Lay in Bed Awake for More than 10 Minutes: If you find your mind racing, get out of bed and sit in a chair in the dark. Let your mind race in the chair until you become sleepy and then return to bed. No TV or Internet either!
- Don’t Watch TV or Read in Bed: When you watch TV or read in bed, you associate your bed with wakefulness which may make it harder to fall asleep
- Avoid Stimulants Too Close to Bedtime: Things like caffeine, nicotine, and alcohol can last several hours after ingestion and make it hard to fall asleep. Remember that soda, coffee, and some teas contain caffeine.
- Exercise Regularly: Evidence suggests regular exercise promotes sleep but try to avoid rigorous workouts before bedtime; it circulates endorphins into the body which may mean difficulty falling asleep
- Have a Quiet and Comfortable Bedroom: Keep the room cool and dark to promote a restful and rejuvenating sleep
- Practice a Relaxing Pre-Bedtime Routine: A warm bath or shower, listening to soft music, meditation, or quiet time may help to relax before heading to bed
- Over-the-Counter Sleep Aids Are Not a Magic Cure: Although okay for a temporary relief of insomnia, over-the-counter sleep aids should not be used every night without first talking to your doctor or Gatti Pharmacist.
- Diphenhydramine (Benadryl, Unisom Sleep Gels, others), a sedating antihistamine, may cause daytime drowsiness, dry mouth, blurred vision, and trouble going to the bathroom. This medicine is not recommended in people who have closed angle glaucoma, asthma, COPD, sleep apnea, liver disease, women who are pregnant or breastfeeding, or people over age 65.
- Melatonin is a natural hormone made by your body to help manage your sleep and wake cycles. Melatonin supplements are sometimes used for jet lag or insomnia. In most cases, melatonin supplements are safe in low doses for short-term use; however, it is not recommended in children, pregnant or breastfeeding women, or individuals over 65 without first consulting a doctor. Melatonin usually works best when taken 30-60 minutes before bedtime.
Tune in to these Phone Apps: Although it’s recommended to unplug from your phone while trying to sleep, you can make the most of your gadget by using these FREE sleep related and relaxing Apps for iOs and Android devices: Relax & Sleep Well by Glenn Harrold, Sleepbot, and Breathe2Relax.