The most common cause of insomnia
is a change in your daily routine. For example,
traveling, change in work hours,
disruption of other behaviors (eating, exercise, leisure,etc.), and relationship conflicts can all cause sleep problems. Paying attention to good
sleep hygiene is the most important thing you can do to maintain good sleep.
Do:
1. Go to bed at the same time
each day.
2. Get up from bed at the same
time each day.
3. Get regular exercise each day,
preferably in the morning. There is good evidence that
regular exercise improves restful
sleep. This includes stretching and aerobic exercise.
4. Get regular exposure to
outdoor or bright lights, especially in the late afternoon.
5. Keep the temperature in your
bedroom comfortable.
6. Keep the bedroom quiet when
sleeping.
7. Keep the bedroom dark enough
to facilitate sleep.
8. Use your bed only for sleep
and sex.
9. Take medications as directed.
It is helpful to take prescribed sleeping pills 1 hour
before bedtime, so they are
causing drowsiness when you lie down, or 10 hours
before getting up, to avoid
daytime drowsiness.
10. Use a relaxation exercise
just before going to sleep.
Muscle relaxation, imagery, massage,
warm bath, etc.
11. Keep your feet and hands
warm. Wear warm socks and/or mittens or gloves to bed.
Don't:
1. Exercise just before going to
bed.
2. Engage in stimulating activity
just before bed, such as playing a competitive game,
watching an exciting program on
television or movie, or having an importantdiscussion with a loved one.
3. Have caffeine in the evening
(coffee, many teas, chocolate, sodas, etc.) .
4. Read or watch television in
bed.
5. Use alcohol to help you sleep.
6. Go to bed too hungry or too
full.
7. Take another person's sleeping
pills.
8. Take over-the-counter sleeping
pills, without your doctor's knowledge. Tolerance can
develop rapidly with these
medications. Diphenhydramine (an ingredient commonlyfound in over-the-counter sleep meds) can have serious side effects for elderly patient
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