Tips for Improving Your Sleep
If poor sleep iscontributing to daytime fatigue and pain, try the following tips to improve sleep and get the rest you need.
* Maintain a regular daily schedule of activities, including a regular sleep schedule.
* Exercise, but not late in the evening.
* Set aside an hour before bedtime for relaxation.
* Eat a light snack before bedtime. You should not go to bed hungry, nor should you feel too full.
* Make your bedroom as quiet and as comfortable as possible. Maintain a comfortable room temperature. Invest in a comfortable mattress and/or try a body-length pillow to provide more support.
* Use your bedroom only for sleeping and for being physically close to your partner.
* Arise at the same time every day, even on weekends and holidays.
* Avoid caffeine and alcohol before bedtime.
* Avoid long naps. If a nap is needed to get you through the day, keep it short, and schedule it well in advance of your bedtime. Try exercising in the afternoon rather than napping.
* Avoid sleeping pills.
* Don’t smoke. If you must smoke, don’t smoke before bedtime.
* Use a clock radio with an automatic shutoff to play soft music at bedtime. If you are not a heavy sleeper, wake up to music rather than a clanging alarm.
* Take a warm bath before going to bed.
* Listen to soothing music or a relaxation tape.
* Read before bedtime if you like, but avoid suspenseful, action-filled novels or work-related material that can preoccupy your thoughts and cause a poor night’s sleep.
* Use earplugs or white noise to block distracting noises.
* Before going to bed, write down your worries and make a “things to do” list. Then put it away for tomorrow so you can stop thinking about them.
* If you don’t go to sleep within 30 minutes after going to bed, or if you wake up in the middle of the night and can’t get back to sleep, get up and go to a different room. Try a relaxation technique, read or listen to soothing music.
