Guide

As sleep is vital to our health and well being, we must not cut ourselves short from the amount of sleep that we get or suffer from sleep problems. Take control of your sleep problems before it takes control of you. Effective management of sleep problems begins with a visit to your doctor. Early assessment and action can prevent a short-term sleep problems from developing into a chronic one. Your doctor is the best person to determine the cause of your sleep complaint and recommend the best course of action.

To prevent or relieve sleep problems and safeguard sleep making it more restful and pleasurable it helps to practice good sleep hygiene. “Sleep hygiene” is a term used to describe techniques that promote good sleep

• Use a regular sleep/wake schedule
• Avoid naps especially in the evenings
• Increase exercise and aerobic fitness
• Do not exercise close to bed time, it may increase alertness
• Avoid intake of caffeine and alcohol just before sleeping
• A heavy meal just before bed time should also be avoided
• Try a light bedtime snack if hungry
• Schedule reasonable day time work hours
• Try to relax in the half an hour before bedtime. Reading meditation or taking a leisurely walk may help
• Try to keep yourself busy during the day to avoid excessive day time boredom

Trying behavioral techniques such as relaxation therapy, sleep restriction therapy, reconditioning and bright light can also improve sleep.

Relaxation therapy : Certain specific and effective techniques can reduce or eliminate anxiety and body tension. It usually takes much practice to learn these techniques and to achieve effective relaxation.

Sleep restriction: Some people suffering from insomnia spend a lot of time in bed trying to sleep. Such people may benefit from sleep restriction program that initially allows only a few hours of sleep during the night. The time is then gradually increased until a more normal night’s sleep is achieved.

Reconditioning: As a part of reconditioning process, the person is usually advised to go to bed only when sleepy. If unable to fall asleep , the person should get up and stay out of bed until sleepy and then return to bed. Throughout this process , the person is advised to avoid naps and wake up and go to bed at the same time each day. This will eventually condition the person’s body to associate bed and bedtime with sleep.

Bright Light: If there is trouble in getting sleep early at night, it may help to wake up at the same time every morning to get as much bright light in the morning as possible. This will help to set the internal clock to an earlier time at night for sleep. If there is trouble staying awake in the evening and waking up early in the morning then bright light should be got in the evening. This will help to reset the internal clock to go to sleep later and wake up later.