Tips on Managing Sleep

First of all, there is no need to panic if you are not getting enough sleep.  No one has ever died of lack of sleep and every person’s sleep requirements are different and will change from time-to-time with age.  People over 60 need far less sleep than those 20 and under.  It may be normal for you to get only 6 hours of sleep every night.   Here are some other tips for managing sleep.

Try to go to bed at the same time every night.  Avoid sleeping or dozing off during the daytime.  Use your bed only for sleeping and do not watch TV in bed.  If you cannot sleep after 15 minutes, get up and sit in another room to watch TV or read. 

Exercise can help your body to be tired enough to want to sleep at night.  This should be done in the morning or early afternoon.  Avoid stimulants such as caffeine which can be found in coffee, tea cola drinks, and chocolate after 7 pm at night. 

Sit quietly in a dark room before going to bed.  Listening to gentle music, reading, talking on the phone, playing cards, chess, etc are all better choices that watching TV.  The first step is to quiet the mind and shutting it off.  If you have some stressful situation on your mind, it is sometimes good to write it out on paper and release any negative thinking.  You can try to work out the problem on paper and come up with solutions so that you can put your mind at rest.  

Make sure your mattress and pillow are comfortable for you. Wear loose-fitting clothes.  Turn bright digital clocks away from your bed. Make sure the room is completely dark and isn’t too hot or too cold. Try relaxing with a fifteen-minute hot bath with 2 cups of Epsom salts or baking soda before bed.

Sleep on 100 percent cotton sheets. New bedding treated with formaldehyde can cause you not to sleep. Wash new bedding before you sleep on it.

Avoid eating large meals before bed. However, you may want to eat a light snack of a healthy food such as an apple or a pear prior to bedtime if you are hungry. This will help to maintain blood sugar levels during the sleep cycle and lessen the morning blues. If you are sensitive to electromagnetic fields, make sure to move all electrical appliances at least six feet from the head of your bed.  

If your muscles are tight, try these gentle stretching exercises while sitting in a comfortable chair:

• Shoulder shrug: Move your shoulders in circles, backwards and forwards. Repeat five times.
• Neck-rotation stretch: Look over your right shoulder. Breathe slowly in and out. Reverse to the left. Repeat five times.
• Neck side stretch: Place your left hand in the small of your back and your right hand on top of your head. Gently bend your head to the right. Breathe slowly in and out. Reverse to the left. Repeat five times.

Take medication for underactive thyroid first thing in the morning instead of in the evening. Other medications, such as decongestants, appetite suppressants, blood pressure or seizure medication, and beta-blockers, can interfere with sleep if taken at night.  

Acupressure can help to relax you. Apply gentle pressure on the feet at the big toes, tips of toes, and up the sides and the middle of the lower legs. Hold for ten seconds at a time, and then rub gently. Also, deep breathing and relaxation tips can help you relax.  Try this for a moment: Breathe in slowly to the count of seven.  Hold your breath to the count of seven.  Then, breathe out to the count of seven. This will help you release any anxiety. Repeat this breathing exercise from 5-10 times until you are feeling relaxed and you will notice a considerable difference in your relaxation response.

If you absolutely have to take a supplement, it is best to take something herbal that is non-addictive.  In my research as a physician, I have found some products that are fast acting, effective and natural that can be used to help you sleep if this is necessary.  Homeopathic medicines and herbal products have been found to be more safe and effective than prescription drugs which can be addictive and can cause side effects. Click here to find helpful information about products that we have found to be effective.  

We hope these tips above will help you to manage your sleep habits better.

Sweet Dreams!

Dr. Larry Martin