Sleep Hygiene

Treatment Strategies for Sleep Disorders

Everyday Sleep Problems

All of us experience difficulty sleeping occasionally. When the problem persists, or it occurs frequently enough to become troublesome and frustrating, we need to pay extra attention and take measures to help ourselves. Untreated problems that do persist can indicate a serious medical condition. Even less serious problems can become chronic if uncorrected.

In the absence of a specific medical sleep disorder, good sleep depends on practicing good sleep behavior or sleep hygiene. There are few things in life more frustrating than lying in bed trying to sleep. Good sleep can be achieved by most of us, but if you are having problems, following the "rules" of good sleep hygiene becomes much more important for you. These are guidelines to help your sleep, not absolute rules. Each of us has specific issues in our lives, which may come in to play a role in our sleep patterns

Sleep Hygiene Guidelines

If you can't fall asleep or are not feeling sleepy, don't lay in bed trying to sleep. This often will worsen the problem. Get up after no more than 20 minutes awake in bed and do something that is not too stimulating.
The bedroom should be reserved for sleep and sex. Other activities such as reading and TV will promote wakefulness, not sleep.
Try not to anticipate poor sleep. Worrying about whether you will fall asleep often means you won't. While poor nights sleep leaves us feeling badly the next day, it isn't a fatal disease. If you just trust your body, you will sleep.
Establish a pre-sleep routine, which enables your body and mind to slow down.
Read light material, not work.
Exercise helps sleep but exercising just before bedtime may cause fatigue but can actually increase alertness. It is best to exercise at least 4 hours before bedtime.
Many people find that keeping a diary and writing down all that is on their minds, such as the next days schedule, helps leave all those thoughts on paper, allowing them to fall asleep rather than think about what was on their mind.
Try having a light snack
Try a warm bath or shower, but 90 minutes before sleep, not just before sleep as we sleep better as our body temperature cools, not when it heats up
If you are having trouble with sleep at night, DON"T nap in the daytime.
Your bedroom environment and comfort is very important
The room should be dark, get special curtains if needed
The room should be quiet. If this is impossible, consider trying earplugs. Some people do better with some background noise.
The importance of a good mattress should not be underestimated. Poor quality mattresses loose their support more quickly. The mattress should support your spine in its normal position, relieving the need for muscles to work at support while you sleep. It should feel comfortable, which only you can decide on, and be large enough to sleep comfortably.
A fixed wake up time is of great importance in developing a good sleep pattern, more important than bedtime. If you are having trouble sleeping, then keep a fixed wake up time, even on weekends. As soon as possible after awakening you should be in bright light, preferably outdoor light. This helps set your internal clock (circadian rhythm).
If possible, avoid supbstances that interfere with sleep:
- Caffeine, even in small amounts, may interfere with sleep for many hours
  Nicotine is a stimulant and interferes with sleep
- Alcohol, while it can induce sleep, usually leads to overall sleep disruption, with rebound awakening when the alcohol is metabolized after a few hours.
Be aware that certain medications can interfere with sleep. Two of the most common are theophylines and steroids used for treatment of asthma.
Allow yourself to get enough sleep. Most of us need 8 hours, some even more. You cannot learn to do with less sleep than you physiologically need. You need enough sleep to feel alert and well rested during the day without struggling to stay awake, even in quiet restful situations. If you need less sleep than 8 hours, do not spend the extra time in bed, this often actually leads to more interrupted sleep.

If you are still having sleep troubles you should discuss it with your family physician or seek help from a sleep specialist.