Sleep: A Dynamic Activity (cont.)
Tips for a Good Night's Sleep:
(Adapted from "When You Can't Sleep: The ABCs of ZZZs" by the National
Set a schedule:
- Go to bed at a set time each night and get up at the same time each
- Disrupting this schedule may lead to insomnia. "Sleeping in" on weekends
also makes it harder to wake up early on Monday morning because it re-sets
your sleep cycles for a later awakening.
- Try to exercise 20 to 30 minutes a day. Daily exercise often helps people
sleep, although a workout soon before bedtime may interfere with sleep. For
maximum benefit, try to get your exercise about 5 to 6 hours before going to
Avoid caffeine, nicotine, and alcohol:
- Avoid drinks that contain caffeine, which acts as a stimulant and keeps
people awake. Sources of caffeine include coffee,
chocolate, soft drinks, non-herbal teas, diet drugs, and some pain
relievers. Smokers tend to sleep very lightly and often wake up in the early
morning due to nicotine withdrawal. Alcohol robs people of deep sleep and
REM sleep and keeps them in the lighter stages of sleep.
Relax before bed:
- A warm bath, reading, or another relaxing routine can make it easier to
fall sleep. You can train yourself to associate certain restful activities
with sleep and make them part of your bedtime ritual.
Sleep until sunlight:
- If possible, wake up with the sun, or use very bright lights in the
morning. Sunlight helps the body's internal biological clock reset itself
each day. Sleep experts recommend exposure to an hour of morning sunlight
for people having problems falling asleep.
Don't lie in bed awake:
- If you can't get to sleep, don't just lie in bed. Do something else, like
reading, watching television, or listening to music, until you feel tired.
The anxiety of being unable to fall
asleep can actually contribute to insomnia.
Control your room temperature:
- Maintain a comfortable temperature in the bedroom. Extreme temperatures may
disrupt sleep or prevent you from falling asleep.
See a doctor if your sleeping problem continues:
- If you have trouble falling asleep night after night, or if you always feel
tired the next day, then you may have a sleep disorder and should see a
physician. Your primary care physician may be able to help you; if not, you
can probably find a sleep specialist at a major hospital near you. Most
sleep disorders can be treated effectively, so you can finally get that good
night's sleep you need.
Source: U.S. Department of Health and Services, National Institutes of Health
Last Editorial Review: 3/9/2007