Problems With Sleeping- Home Suggestions

1. You should try to figure out the cause of your sleep problem. Consider:

• a specific sleep disorder
• a physical problem
• anemotional problemdepression, anxiety, stress.
• environmental problemstoo noisy, too light
• lifestyle problemsexcessive alcohol, coffee, nicotine, shift work, daytime naps, inadequate exercise, or too much late evening exercise

2. Sleep Hygiene

• improve sleep habits by trying to go to bed and get up at the same time every day.
• use bed for sleeping only. Avoid reading, watching TV in bed
• if you do not fall asleep within 20-30 minutes of retiring to bed, get up, leave the room and do something which may make you tired. When you feel sleepy try again. Do not lie in bed for more that 30 minutes without sleeping
• avoid stimulants (coffee, cigarettes,) and avoid alcohol after 4pm
• you may have to eliminate coffee and cigarettes completely
• avoid eating late in the evening
• exercise regularly. A brisk walk for 30-60 minutes each day is excellent. Be careful not to exercise too late in the evening
• improve the sleep environment. Darken the room. Ask people to consider your sleep needs. Try earplugs or a blindfold
• count sheep? No! try not to concentrate on specific problems or worry. Remember if you cant sleep, get up and leave the room.
• perform relaxation breathing exercises. See section on Anxiety Disorders page 85.

If these ideas make you no better, visit your doctor or the nearest health centre.