Are You Sleepy Yet?
3 Steps to Getting More Rest
Insomnia can wreak havoc on your workday,
worsen arthritis pain and up your risk of having a
car accident. Not getting enough shut-eye may even
promote obesity. Take the following steps to get a better night's sleep.
Step 1: Examine your lifestyle.
Many things you do, or don't do, can interfere with precious z's:- Schedule time to exercise every day, but not too close to bedtime as it can disturb your sleep.
- Participate in a relaxing activity before bedtime, such as reading or listening to some tunes.
- Don't eat large late-night meals.
- Avoid caffeine for at least six hours before going to bed.
- Skip nicotine and alcohol for at least four hours before bedtime.
- Get up and go to bed on a routine schedule.
- Limit daytime naps to one hour.
- Get outside in the morning sunlight every day to help keep your body's biological clock on schedule.
- Check to see if any medication you're taking causes sleeplessness. Examples include decongestants and diuretics. Your doctor may be able to suggest alternatives.
Step 2: Stay calm when you can't sleep
If you can't sleep, try getting out of bed and doing something relaxing until you feel tired. Don't lie in bed worrying. Deliberately try to stay awake. You might just find yourself getting sleepy.Step 3: Seek help if nothing seems to work.
If you've tried the advice in steps one and two, but still remain restless, talk with your doctor. Some sleep problems are caused by treatable medical conditions, such as sleep apnea. A person with this condition stops and starts breathing again while asleep.Potential Signs of a Sleep Disorder
If you have a sleep disorder, such as insomnia or sleep apnea, you may experience one or more of these symptoms:- Snore loudly
- Have difficulty sleeping three nights a week or more
- Gasp or choke while sleeping
- Wake up with a headache
- Feel sleepy or doze off while watching TV, reading or driving
- Feel unpleasant tingling or nervousness in your legs when trying to sleep
Help You Can Count On
Dedicated to the successful diagnosis of sleep-related disorders, the Sleep Disorders Center at Aiken Regional has four private bedrooms with modern equipment for performing specialized studies. To request more information, callSet Your Biological Clock With Outdoor Hobbies
In addition to helping keep your body's biological clock on schedule, getting sunlight every day provides vitamin D, which the body needs to absorb calcium and keep bones healthy. Landscaping and gardening are perfect ways to get more rays and fit in exercise. These tasks use the same amount of energy as walking at a moderate pace:- Weeding while standing and bending
- Digging or hoeing
- Trimming and hauling branches from shrubs or trees
- Mowing the lawn with a power mower
