![]() ![]() Take only the lowest possible effective dose, for the shortest possible period of time.Some drugs can interact with sleep medications. Tell your doctor about all other medicines you're taking.Here are some tips for ensuring that you're taking these medicines as safely as possible: These drugs can help you fall asleep faster and stay asleep longer, but they also can have side effects. If you've tried lifestyle changes and they aren't working, your doctor may prescribe hypnotic sleep medications. If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation. Get checkedĪn urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters-restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. Inhale slowly and deeply, and then exhale. Learning some form of the relaxation response can promote good sleep and can also reduce daytime anxiety. Give yourself time to wind down before bed. It activates the fight-or-flight hormones that work against sleep. Daytime worries can bubble to the surface at night. The bills are piling up and your to-do list is a mile long. Also stay away from anything acidic (such as citrus fruits and juices) or spicy, which can give you heartburn. It makes you a little sleepy, but it's actually a stimulant and it disrupts sleep during the night. Surprisingly, alcohol has a similar effect. Chocolate contains caffeine, which is a stimulant. If you do have a snack before bed, wine and chocolate shouldn't be part of it. If you're hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast. Avoid eating a big meal within two to three hours of bedtime. Eat-but not too muchĪ grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Or listen to calming music to unwind before bed. Rituals help signal the body and mind that it's coming to be time for sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Ideally you want a quiet, dark, cool environment. Make sure your bedroom is as comfortable as possible. Ambience can affect your sleep quality too. Television isn't the only possible distraction in your bedroom. The bed needs to be a stimulus for sleeping, not for wakefulness. Reserve bed for sleep and sexĭon't use your bed as an office for answering phone calls and responding to emails. Morning workouts that expose you to bright daylight will help the natural circadian rhythm. Exercising too close to bedtime can be stimulating. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. ![]() Exercise boosts the effect of natural sleep hormones such as melatonin. Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. You don't need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these eight tips to help you get a better night's sleep: 1. A study in the British Medical Journal associated several hypnotic sleep aids, including zolpidem (Ambien) and temazepam (Restoril), with a possible increased risk of death (although it couldn't confirm how much of the risk was related to these drugs). However, these drugs can have side effects-including appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams. If you've been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of more restful slumber. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes. We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night. This internal clock helps your body respond to changes in light and dark. There are also some changes in the way the body regulates circadian rhythms. Later in life there tends to be a decrease in the number of hours slept. In women, it often begins around the time of menopause, when hot flashes and other symptoms awaken them. Restless nights and weary mornings can become more frequent as we get older and our sleep patterns change. Tired of feeling tired? Here are some simple tips to help you get to sleep.Īfter a night spent tossing and turning, you wake up feeling like a couple of the Seven Dwarves: sleepy…and grumpy. ![]()
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