Suggestions for Better Sleeping without Pills

(The following is a summary of an article written by Meredith Wadman for AARP)

 

             Getting a good night’s sleep may be a problem occasionally.  Sometimes, sleep disorders are caused by a medical condition, such as depression, arthritic pain, restless legs or sleep apnea.  Taking sleeping pills may help for awhile, but can lead to nighttime falls and daytime dizziness. Here are a few solutions to help you sleep better, but if problems persist, you may want to see a sleep disorder specialist.

 

►Exercise – Even a small increase in daily exercise, within our medical limitations, may help, provided the exercise is done in the morning and/or afternoon.

►Cut back on daytime napping – While those with PPS usually need rest periods, try taking naps of 30 minutes or less, and not later in the day.

►Get daily sunlight – Getting some sun exposure helps set our body clock that regulates sleep.  It is suggested that those who can’t fall asleep may try sun exposure in the morning, and those who fall asleep too early may try sun exposure in the late afternoon.

►Maintain a regular sleep schedule – Maintaining a regular time to go to bed and to get up in the morning appears to help with a better sleep pattern.

►Avoid excesses in the evening – Having any of these in the late evening may cause distress and/or wakefulness: big meals close to bedtime, caffeine and nicotine, and an alcoholic “night-cap”.

►Try a hot bath one to two hours before bedtime – In addition to relaxing, the body’s cooling after the bath promotes sleep.

►Drink a glass of warm milk at bedtime – The amino acid, tryptophan, found in milk and other dairy products promotes sleep.

►Use night lights, rather than room lights, to guide you to the bathroom at night – Researchers have shown that turning on room lights in the middle of the night can shift your internal sleep/wake clock.  Of course, go on the side of safety, and use what lighting you need to avoid tripping or falling.

►Medications may be contributing to sleep problems – Some prescription drugs, such as beta-blockers, anti-depressants, thyroid hormones, and respiratory medicines may be the problem.  Discuss with your doctor, and perhaps a different medicine or dose may be tried.

►Sleep is still essential as we age – Scientists have shown that older people do best on 7 to 8 hours sleep at night, just like everybody else.