Overview
Sleep is important for your physical and emotional health. Sleep
may help you stay healthy by keeping your immune system strong. Getting enough
sleep can help your mood and make you feel less stressed.
But we
all have trouble sleeping sometimes. This can be for many reasons. You may have
trouble sleeping because of
depression,
insomnia,
fatigue, or
Sjögren's syndrome. If you are depressed, feel
anxious, or have
post-traumatic stress disorder (PTSD), you may have
trouble falling or staying asleep.
Whatever the cause, there are
things you can do.
Your sleeping area
Your sleeping area and what you
do during the day can affect how well you sleep. Too much noise, light, or
activity in your bedroom can make sleeping harder. Creating a quiet,
comfortable sleeping area can help. Here are some things you can do to sleep
better.
- Use your bedroom only for sleeping and
sex.
- Move the TV and radio out of your bedroom.
- Keep
your bedroom quiet, dark, and cool. Use curtains or blinds to block out light.
Consider using soothing music or a "white noise" machine to block out
noise.
Your evening and bedtime routine
Having an evening routine and a set bedtime will
help your body get used to a sleeping schedule. You may want to ask others in
your household to help you with your routine.
- Get regular exercise but not within 3 or 4
hours before your bedtime.
- Create a relaxing bedtime routine. You
might want to take a warm shower or bath, listen to soothing music, or drink a
cup of noncaffeinated tea.
- Go to bed at the same time every night.
And get up at the same time every morning, even if you feel
tired.
- Use a sleep mask and earplugs, if light and noise bother
you.
If you can't sleep
- Imagine yourself in a peaceful, pleasant
scene. Focus on the details and feelings of being in a place that is
relaxing.
- Get up and do a quiet or boring activity until you feel
sleepy.
- Don't drink any liquids after 6 p.m. if you wake up often
because you have to go to the bathroom.
Your activities during the day
Your habits and activities can affect how well you
sleep. Here are some tips.
- Exercise during the day. Don't exercise after
5 p.m. because it may be harder to fall asleep.
- Get outside during
daylight hours. Spending time in sunlight helps to reset your body’s sleep and
wake cycles.
- Limit caffeine (coffee, tea, caffeinated sodas) during the day. And don't have any for at least 4 to 6 hours before bedtime.
- Don't drink alcohol
before bedtime. Alcohol can cause you to wake up more often during the
night.
- Don't smoke or use tobacco, especially in the evening.
Nicotine can keep you awake.
- Don't take naps during the day,
especially close to bedtime.
- Don't take medicine that may keep you
awake, or make you feel hyper or energized, right before bed. Your doctor can
tell you if your medicine may do this and if you can take it earlier in the
day.
If you can't sleep because you are in great pain or have
an injury, or you often feel anxious at night, or you often have bad dreams or
nightmares, talk with your doctor.
Credits
| By | Healthwise Staff |
|---|
| Primary Medical Reviewer | Anne C. Poinier, MD - Internal Medicine |
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| Specialist Medical Reviewer | Lisa S. Weinstock, MD - Psychiatry |
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| Last Revised | December 1, 2011 |
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