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I Can't Stay Awake | I Snore | I Have OSA | I Can't Breathe Through My Nose
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Almost everyone suffers through an occasional night of poor sleep. However, some people may be particularly vulnerable to developing a pattern of chronic insomnia and should be diligent about developing habits and creating an environment conducive to sleep. The people most at risk to develop chronic insomnia include: students, shift workers, travelers, senior citizens, and people suffering from acute stress, depression, or chronic pain.
Whether you fall into one of these high-risk categories or simply want to get a better night’s sleep, here are some basic guidelines that may help. If your inability to get a restful, refreshing night’s sleep persists for longer than several weeks, it’s important to have your symptoms evaluated by a physician. Chronic insomnia can be a key symptom of a sleep disorder or other underlying medical condition.
To get the most out of your doctor's visit, you'll find that it is often helpful to keep a diary of your sleep habits for about two weeks. You can use the Sleep Log to document how many hours sleep you are averaging.
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Tips to help you sleep better |
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Avoid caffeine, nicotine and alcohol, especially during the afternoon and evening hours.
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Get at least 20 to 30 minutes of vigorous exercise, preferably 5 to 6 hours before bedtime.
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Most people sleep better in a quiet, dark cool environment. Light and noise can prevent restful sleep. Minimize these distractions by closing your bedroom door and drapes. If you think noise could be keeping you from getting a good night’s sleep, experiment with tape recordings or hum of a fan to find a sound that helps you relax while masking intrusive noises.
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Don’t permit yourself to fall asleep in front of the TV or while reading the newspaper early in the evening.
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Don’t let pain keep you awake. Your physician can help you achieve pain-free sleep.
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Make your bedroom a relaxing haven. Don’t bring worries or paperwork to bed with you.
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If you find yourself dwelling on the problems and concerns of the day when you go to bed, stress-management techniques can help.
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Give yourself time to wind down and send a "signal" to your body that it’s time to sleep. Establish a enjoyable, relaxing bedtime routine and stick to it. This routine can include a warm bath, non-stimulating reading material and a light snack.
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Position your clock so that you can’t see it when you are in bed. Don’t keep track of time when you can’t drop off to sleep right away.
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On those nights when you can’t sleep, don’t lay in bed watching the clock. Get up and pursue a non-stimulating activity: take a warm bath, read, listen to music, eat a light snack. Go back to bed only when you begin to feel sleepy.
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While there are some sleep disorders for which naps are recommended, many people find that avoiding naps during the day helps them get quality sleep at night.
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Go to bed and get up a the same time every morning, even on weekends.
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Too much sleep can be cause shallow, unrestful sleep while too little can promote daytime sleepiness. Experiment until you find the right amount for you.
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If these sleep guidelines are not effective or if you feel your inability to get quality sleep is due to a sleep-related condition, depression or anxiety, it’s important to discuss the problem with your physician.
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I Can't Stay Awake | I Snore | I Have OSA | I Can't Breathe Through My Nose
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Copyright © 2003 Gyrus ENT LLC.
All Rights Reserved. Somnus, Somnoplasty, and the Somnus Medical Technologies logo are trademarks of Somnus Medical Technologies, Incorporated.
Somnus Medical Technologies is a wholly owned subsidiary of Gyrus Group PLC.
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