Sleep Tips
Here are some tips to help you sleep and rest better.
- Wake up at the same time every day and try to have a regular
time to go to bed, even on your days off.
- No caffeine for 4 - 6 hours before your bedtime. Caffeine is
a stimulant and can make it harder to fall asleep.
- Stop all tobacco use. Nicotine is a stimulant too.
- Avoid heavy meals late in the evening, but a light snack may
help.
- Avoid alcohol use in the evening, it may cause awakenings in
the night.
- Regular exercise in the early evening or late afternoon may
help you relax, but hard exercise late in the evening may
interfere with sleep. A brisk walk in the day an help prevent
insomnia.
- A hot bath in the evening can help you relax.
- Minimize the noise and light in the bedroom. Keep the room
cool and comfortable.
- Use the bed for sleeping and sex, not for watching TV or
working on your laptop computer.
If you are having a sleeping problem, fill out the Insomnia Severity Index and bring it with you to your next doctor appointment.
You can also fill out the
Fatigue Severity Scale and
Epworth Sleepines Scale forms. These will help you and you doctor understand how the sleep issue is affecting you.