Some tips on how to help with your sleep issues.
- Getting into a habit of going to bed at the same time, getting up at the same time.
- Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it difficult to sleep. If you can, avoid eating large meals for 2-3 hours before bedtime. Try having a light snack 45 minutes before bed if you’re still hungry.
- Wind down- Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is an activation mechanism for the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
- If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
- If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to seek professional help. You may also benefit from recording your sleep habits in a Sleep Diary to help you better evaluate common patterns or issues you may find with your sleep or sleeping habits.