To Sleep Or Not To Sleep

I. What can poor sleep lead to?

· Increased Irritability & mood Swings

· Poor Concentration & tolerance level

· Low energy

· Daydreaming during to day

· Not being able to complete tasks

· Poor Job Performance

· Forgetting things

· Misplacing things

· Doing things wrong

· Poor ability to retain information

· Inability to deal with stress

· Poor decision-making

· Weakens immune system



II. How Can I improve my sleep pattern?

· Make sure you are sleeping on a proper mattress. Comfort is fundamental when trying to rest.

· Develop a consistent sleep schedule. Determine the time you will be going to sleep and the time you want to wake up. Maintain that schedule everyday for your body to get use to.

· Relax before going to sleep and try not to think or plan for the next day. This can be done earlier during the day.

· Turn the lights off or use a night-light. The more light there is the longer it will take for you to fall asleep.

· Schedule daily exposure to outdoor sunlight, especially during the late afternoon. This will help your body keep better track of the time. When it starts to get dark, your body will get tired and begin preparing for sleep.

· Change your sheets and fluff up your pillow on a regular basis. Fresh and clean sheets will provide you will more comfort and support.

· Use more then one pillow to provide support for your body. Pillows can help make you feel more comfortable if used between the knees or under the waist. The neck can also benefit from support. For people with back problems, lying on the side with a large pillow between the knees may be also being helpful.

· Take a warm shower or bath 60-90 minutes before bedtime. Your temperature rises when you take a warm shower or bath, which will keep you from falling asleep right away.

· Avoid watching T.V when attempting to fall asleep. This will keep you awake longer.

· Listen to relaxing music (classical or soft). Anything that will put you to sleep. Cd’s or Tape are usually available at the nearest retail or music shops.

· Avoid going to sleep on an empty stomach. This will cause you to feel irritable and uncomfortable. Try having your dinner at least by 7:00pm.

· If you are still hungry, have a light carbohydrate snack before going to sleep (like a fruit or cookie) A glass of warm milk can also be helpful. Try to eat only small amounts.

· Avoid having chocolate and/or sugar as they are stimulants and will keep you awake.

· Avoid drinks like Cola and tea, which have caffeine.

· Drinking a cup of decaffeinated tea can help relax you before going to sleep. Chamomile and peppermint have been known to help calm one’s nerves.

· Avoid drinking too much liquids during the day as it will cause you to go repeatedly to the bathroom throughout the night.

· Try doing some exercise to get your body tired. Burning some calories can be good for your health and also get you tired enough to go to sleep.

· Avoid exercise at least 2-4 hours before going to sleep.

· Try to exercise in the morning before having breakfast and after drinking a bit of water. Late in the afternoon or early in the evening can also be a good time to exercise.

· Light stretching exercises will help you relax your muscles especially if exercise is too much.

· Avoid caffeine and smoking at least 4-6 hours before going to sleep. Caffeine and nicotine are stimulants and can keep you awake longer.

· Avoid Alcohol at least 4-6 hours before going to sleep as it may cause you to get up repeatedly throughout the night.

· Avoiding taking naps during the day. It is never good to sleep too much or too little. An average of 5-9 hours per night should be sufficient time for resting the body depending on your age. The older we get, the more we tend to wake up during the night, causing a disruption in one’s sleep pattern.

· Make sure the temperature in your room is just right for you. You don’t want to it to be too cold or hot.

· Try using your bedroom only for sleep. Avoid doing things like eating, watching TV and/or socializing in your bedroom. These are behaviors that may impact one’s ability to fall asleep.

· Avoid looking at the watch as it will keep you distracted and awake for more time.

· If you cannot fall asleep within 15 minutes from laying down on your bed or awake during the night and cannot go back to sleep, leave your bedroom and do something boring until you feel sleepy again.

· Try not to go to bed until you get sleepy.

· Start preparing to go to sleep at least 1 hr in advance to allow you to prepare mentally and physically. (Tell yourself it is time to prepare for bed, take a shower or warm bath, drink and cup or tea, put on some soft music, dim the lights, fluff your pillows, and do some light stretching exercises etc.)

· CONTACT YOUR DOCTOR if your sleep does not improve after trying these suggestions


Date: October 3, 2007