Dr.Binks Behavioral Health

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Dr Binks SELF HELP: How to Improve Your Sleep

Posted on April 30, 2012 by admin

In recent years we have become very aware that as a society we simply do not get enough good quality sleep. We have also found links to sleep difficulty and obesity, chronic pain and a number of other health conditions. On average we get around 5 to 7 hours per night. Not everyone needs 8 or 9 hours like we were told previously; how much we need varies by individual. It is important to not only measure sleep according to how much but also quality.

So how do you know if you are getting enough or if your sleep is good quality? While there are a range of questionnaires and online tools available that help you grade your sleep quality, we like a simple approach. Take a look at how you feel. If you feel perpetually tired, get sleepy during the day, have trouble falling or staying asleep or wake up frequently there is a good chance you are not getting enough good quality sleep. There can be many reasons for this but one thing is for sure; If you take certain simple sleep improvement steps it can’t hurt; then if the problem persists talk to your doctor about more formal sleep evaluations.

Before we give you sleep improvement tips it is important to talk about possible medical issues related to poor sleep. For many people, sleep disturbances including some associated with overweight are the cause of restless nights and drowsy days. One of the most common medical causes of poor sleep – Obstructive Sleep Apnea (OSA) is increasingly common as our nation’s weight continues to climb. Obstructive sleep apnea can be very serious if it isn’t treated. Some key signs you may want to seek medical evaluation for OSA include a large neck circumference, long pauses in your breathing (and for some the appearance of choking) during sleep, waking up tired and feeling very drowsy later in the day (for some frequent nodding off). While not everyone who snores loudly has sleep apnea, if you are a snorer, and have also noticed any of the other things listed here, talk to your doctor about scheduling a ‘sleep study.’ This appointment will involve doctors watching you sleep and performing several diagnostic tests to see if sleep apnea is your issue. If it is, then there are some very comfortable and portable breathing devices that can be worn to help keep the airway open and improve breathing during sleep (Continuous Positive Airway Pressure; CPAP). These will make remarkable improvements in your sleep quality and quantity. Weight loss is also an ideal way to improve sleep apnea for most overweight people.

Insomnia & Sleep Hygiene

 There are so many things that can cause poor sleep. We lead busy lives with many stresses that can keep us up at night. Psychological disorders such as anxiety and depression can also cause what people commonly refer to as insomnia. Insomnia can take on many forms like having trouble falling asleep,  lying awake at night, having trouble sleeping through the night and frequent waking, or restless sleep (which may also include a medical condition called restless leg syndrome). Any one of these may require specific medical and/or psychological  treatment. However, for many people a good starting point is to do everything we can to improve our sleep habits through a process we call “Sleep Hygiene.”

• Create a healthy sleep schedule and do it consistently. Go to bed as soon as you feel tired (and when it’s close to a ‘normal bedtime’ for you) and wake up at the same time every day. At first, at least until you ‘reset’ your sleep habits do this both on weekends and weekdays without exception. After a few weeks you may be able to give yourself an extra hour without throwing off your schedule.  
• Take the TV, laptops, tablets and other screens out of the bedroom. Your bedroom needs to be all about sleep – not being awake or stimulated.
• Follow a relaxing routine before bedtime. Take a warm bath or listen to soothing music. For some people reading in bed is ok but for others it becomes associated with being awake. Try to pay attention to how this works for you. Limit reading in bed to no more than 20 minutes and do so ONLY if it relaxes you to falling asleep.
• Make your bedroom a comfortable and sleep-focused world. Make sure your bedroom temperature is suited to you; block out light with blinds or a sleep mask; have a soothing color scheme; consider a sound machine to block noises.
• Use your bed and bedroom only for sleep and sexual activity. You don’t want to associate it with work or other stressors and stimulants (like your computer, hobbies etc).
• Reduce caffeine — especially in the afternoon or evening.
• Avoid or cut down on alcohol before bed. It may help you fall asleep more quickly but it interferes with restorative sleep functions – hurts your sleep quality. The same can be said for many sleep medications. All can disrupt normal sleep rhythms.
• Don’t exercise within 30 minutes of bedtime.
• Don’t eat heavy meals close to bedtime.
• If you take a nap during the day, limit it to 20 to 30 minutes.
• Do not smoke. Nicotine is a stimulant and can interfere with your ability to fall asleep.
• If you’re having trouble falling asleep, don’t stay in bed trying to force it. Get up and go to another room and read or do something non-stimulating until you start to feel tired again, then quietly go back to bed.
• Any time you get up; do not turn on bright lights or bathroom fans. Install night lights so you can see to go about your business – but it doesn’t wake you.

Relaxation techniques like progressive muscle relaxation, deep breathing and meditation may also help to reduce stress throughout the day (and improve sleep). These may also help you to relax while in bed and help you to drift off.    

Posted in Health & Wellness, Uncategorized | 1 Comment

Comments

1. Rufina says:

   April 30, 2012 at 7:05 pm

   These are great tips Dr. Binks. Thanks so much for all these ideas. I will start following them to improve the quality of my sleep.