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My problems getting to sleep at night are really getting to me. I feel so draggy all day, and it's causing me problems at work and at home. I'm a 48-year-old woman, just entering menopause, and completely healthy as far as I know. Do you have any suggestions? I just want to get a good night's sleep!
Answer:
Don't want to be part of the estimated 35% of adults with occasional sleep issues? Practicing sleep hygiene -- a holistic approach to sleeping that encompasses many behaviors -- may help.
Good sleep hygiene can help prevent or relieve insomnia or simply safeguard your sleep, making it more restful and pleasurable. Here's how to practice it:
Bedtime -- it's not for reading
Avoid reading, watching TV, eating, listening to the radio, etc. in bed. Use your bed for sleep and sex only. If not, you can start to associate the bed with other activities and often it becomes difficult to fall asleep.
Caffeine -- know when to limit it
Caffeine is a stimulant and should be discontinued 4-6 hours before bedtime. Caffeine is in coffee (100-200mg), soda (50-75 mg), iced tea, chocolate, and various over-the-counter medications (it helps speed medicine through the bloodstream). It's a little known fact that caffeine stays in your system for up to 12 hours! Try not to have any past lunch time, and only decaffeinated coffee after dinner. Be careful if you're a big caffeine consumer and you cut yourself off too quickly: You'll get headaches, which of course will keep you awake.
Nicotine -- it's not as relaxing as you think
Even though having a smoke before bed feels relaxing, it's actually putting a stimulant into your bloodstream. Avoid nicotine near bedtime and upon night awakenings. Recent research has shown that if you must have a smoke (though we're certainly not recommending it!), take long, slow drags and pause between puffs to produce the least stimulating effects. Also cut back before bed: during the 4 hours before bed have fewer cigarettes, and none 30-45 minutes before bed.
Alcohol -- it can wake you
Alcohol is a depressant; although it may facilitate sleep onset, it causes awakenings later in the night. As alcohol is digested, your body goes into alcohol withdrawal, causing nighttime awakenings and, often, nightmares. Excessive alcohol use can lead to dependence and withdrawal from that dependence is worse on your sleep.
Food -- keep it light
A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates. Research has shown that small snacks rich in carbs may improve sleep. Milk or dairy products have also been shown to help sleep (milk has L-tryptophan in it, which research has shown helps people go to sleep). So milk and cookies (without chocolate) may be useful in courting sleep and taste good, too. Be careful, however; weight gain has often been associated with snoring or even sleep apnea.
Exercise -- earlier may be key
If exercise makes you more alert, don't exercise vigorously before bed. It may be best to exercise late in the afternoon (preferably an aerobic workout, like running, walking, or aerobics).
Minimize sensory fluctuations
Minimize noise, light, and excessive temperature with ear plugs, window blinds, or an electric blanket or air conditioner. Research shows that noise and light disrupt falling asleep. Interestingly, if your room is too hot (above 75 degrees) or too cold (below 54 degrees) it can affect your sleep, too.
Fluids -- not too late
Avoid drinking fluids after 8 p.m. to minimize waking up for bathroom trips (one or two trips a night as you age is normal).
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