HOW TO GET MORE SLEEP

Getting more sleep

Here are some tips on how to get better sleep: #1 Make it a priority Allow time for 7 to 9 hours of sleep Exercise regularly (no less than 4 hours before bedtime) Avoid caffeine in the PM and alcohol within 2 hours of sleep Warm bath before bed Sleepytime and other teas Manage stress Watch diet Make your bedroom quiet both noise wise and activity wise Only use the bed for sex and sleep: don’t use it for eating, reading, watching television, studying, work, hobbies Remove clutter Sleep alone, no pets, children, other Try Yoga and Acupuncture TRY HERBAL SUPPLEMENTS: Clinical Sleep, Melatonin, Holy basil, Passion Flower Lower lights change the bulbs outside the door if necessary Keep a regular sleep schedule • Go to bed and get up around the same time • Limit naps Limit stimulating behaviors before bedtime • Limit caffeine after 2 pm • Limit alcohol after dinner • Limit large or spicy meals • Limit vigorous exercise 4-6 hours before bed – De-stress, learn relaxation techniques – Physical and mental – Maintain a regular physical activity routine – Physical activity helps with stress – Do not go to bed hungry or full – Light snack of carbohydrates and foods with tryptophan – Practice stimulus control: – Go to bed when you are drowsy – If you don’t fall asleep within 10-15 minutes • Get up, leave the bedroom • Read or watch something dull • Make your room and bed comfortable • No pets on/in the bed • Temperature Cool • Lighting low, expose yourself to bright lights during day • Bed, sheets, PJ’s comfortable and not binding • – Treat the underlying problem, with menopause that is the hormonal imbalance (estrogen deficiency) Treat medical conditions like restless legs, sleep apnea and obesity • Obstructive Sleep Apnea treatment options include: – Mouth appliance – Surgery-tonsils and/or adenoids – Weight reduction if obese – CPAP-Continuous positive airway pressure

Originally Published by Dr. Tuakli April 25th 2016