|
|
Sleep Hygiene Many behavioral changes when adhered to can markedly make a difference to improve sleep. This includes going to bed and getting up at the same time every day. Using the bed room for sleep and sex only. Watch TV, eat, read, and pay bills somewhere else. If unable to fall asleep it can help to get up and go into another room until feeling tired again, then go back to bed and try to go to sleep again. Don't watch the clock if not sleeping (has it ever helped?). Do relaxing things in the evening prior to bed time, perhaps take a warm bath. Exercise seems to have many benefits for mood, and may also help prevent cognitive impairment. Exercise must be done at least three hours before bed or it can be too activating. Obviously in some cases one's fitness for an exercise program should be first assessed. In my practice I generally do encourage an exercise program, but warn people to start off slowly as over doing it can backfire.
Any caffeine, even several hours before bed can cause insomnia. Watch out for caffeine in beverages, it can be in some you might not expect. Chocolate also has a stimulant effect. Avoid alcohol. While many people think alcohol helps get them to sleep, its effects are short in duration, often causing middle of the night awakening in a type of withdrawal state. In addition, alcohol has a negative effect on the quality of sleep. |
|