Sleeping advise

This advice is valuable because it gives you recommendation in small dozes.

Advise on activity.

Activity helps promote a good night's sleep. You may also have more free time and, because of this, drink more caffeine or alcohol or take a daily nap. These things can also interfere with sleep at night.

With age, your internal clock often advances, which means you get tired earlier in the evening and consequently wake up earlier in the morning

Advise on stimulants.

Prescription drugs, including some antidepressants, high blood pressure and corticosteroid medications, can interfere with sleep. Many over-the-counter (OTC) medications, including some pain medication combinations, decongestants and weight-loss products, contain caffeine and other stimulants.

Antihistamines may initially make you groggy, but they can worsen urinary problems, causing you to get up more during the night.

Eating too much or too late in the evening.

Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience heartburn, a back-flow of acid and food from the stomach to the esophagus after eating. This uncomfortable feeling may keep you awake.

Behavioral insomnia.

This may occur when you worry excessively about not being able to sleep well and try too hard to fall asleep. If you can’t fall asleep within 20 - 30 minutes, get up. Go to another room and read some soothing story. Do not read exciting adventure or violent writing.

Sleep is like hunger. You don’t eat when you are not hungry and you don’t sleep when you are not sleepy. Go back to bed when you feel slightly sleepy and begin to yawn.

Advise on the impact which can be cumulative.

People with chronic insomnia are more likely to develop such problems as depression or an anxiety disorder. The lack of sleep slows your problem-solving skills and may make you take unnecessary risks. Long-term sleep deprivation may increase the high blood pressure and diabetes.

Insufficient sleep. According to the National Highway Traffic Safety Administration, more than 100,000 crashes each year are due to drivers falling asleep at the wheel.

Behavioral therapies

Behavioral treatments teach you new sleep behaviors and ways to make your sleeping environment more conducive to sleep. Some studies have shown behavioral therapies more effective than sleep medications. They can also be used in combination with prescription sleeping medications.

Doctors don't recommend relying sleeping pills for more than few days because they may cause side effects. Developing your ability to sleep without the help of medication is the goal. Sleeping pills become less effective after a while.

Stick to a schedule.

Keep your bedtime and wake time on a constant schedule. Limit your time in bed. Try to cut the time you spend in bed by one hour a night for two weeks to see if it helps you sleep.

Avoid trying to sleep. The harder you try, the more awake you'll become. Read or watch television until you become very drowsy, then go to bed to sleep. Get up in the morning at the same time as usual.

Advise on exercise. Stay active. Get at least 20 to 30 minutes of vigorous exercise daily, preferably several hours before bedtime.

Limit caffeine, alcohol and nicotine. Caffeine after lunchtime and using nicotine can keep you from falling asleep at night. Alcohol, while it may initially make you feel sleepy, can cause unrestful sleep and frequent awakenings.

Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of over-the-counter products to see if they contain caffeine or other stimulants, such as pseudoephedrine.

Advise for pain. Don't put up with it. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control your pain while you're sleeping. Find ways to relax. A warm bath or light snack before bedtime may help prepare you for sleep. Having your partner give you a massage also may help relax you.

Advise about napping

Naps are good for cats but not good for you if you are insomniac. Naps can make it harder to fall asleep at night. Try limit your nap to half an hour and before 3 p.m. Naps are good for person who has no problem sleeping at night.

About your partner.

While you may be a good sleeper but if your partner isn't, you'll suffer. A survey found 25% adults who share a bed say that their partner is snoring which disrupt their sleep. Early on our marriage we decided to sleep in two separate twin size (39x75) beds pushed against each other. Augmented with two separate blankets which didn't make any difference in our sex life but made a huge difference in our sleeping habit. I can highly recommend it.

Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than during the day. Drink less before bedtime so that you won't have to go to the toilet as often.

How a nice bath and a good soap can make you feel good and sleep better