Tips on Saying Goodnight to Insomnia

For Your Good Health…

Tips on saying goodnight to insomnia

What is “enough” sleep?

Enough is whatever makes you feel fit and alert the next day. Most people can recall feeling quite well on six or seven hours sleep occasionally – or listless and headachy after nine. Most of us though need more than six hours of uninterrupted sleep.

Do you need less sleep as you get older?

It’s a myth that the older you get, the less sleep you need. As you get older, you need as much sleep as ever, but you sleep less soundly and tend to fragment your sleep. Sometimes this turns into chronic insomnia, which leaves you with “sleep debt” and puts you at risk for car crashes and other mishaps, daytime drowsiness, and burning eyes. It can muddy your thinking and interfere with your life.

Is there such a thing as too much sleep?

You may have read that sleeping more than eight hours is a bad sign. And, indeed, sleeping a lot may be a sign of some underlying illness. But researchers have never been able to explain why some people feel fine on less sleep and some people need more.

Does dreaming interfere with sleep?

No, dreaming is an important element in sound sleep. There are several phases of sleep, from dozing to deep sleep. Vivid dreaming occurs during rapid-eye-movement sleep (REM sleep), a necessary phase of restful sleep. Waking suddenly in the midst of a dream, of course, can interfere with restful sleep.

During the day…

Spare the snooze button in the morning, Skip the siesta, Exercise, Avoid caffeine, Stop smoking, Know what medicines your taking, Work a steady shift, Resolve dilemmas, Evaluate your bedding.

Just before retiring…

Establish a soothing bedtime routine, Explore relaxation techniques, Watch the food, Restrict the liquids, Nix the nightcap, Try a glass of warm milk, Take a bath, Use your bed for sleep and sex only, Set a strict bedtime, Control your climate, Block the noise, Cut the light, Know your medicines.

Once in bed…

Stop working, Consider sex (it generally help you fall asleep), Get into a position, Get up if you are not sleepy, Don’t be a clock watcher, Fight heartburn with gravity.

Finally…

These suggestions will help many people, but not everyone. If you are having difficulty sleeping, talk to your health professional.

If a higher level of wellness is a personal goal of yours, but you are in need of some external guidance and motivation, contact your neighborhood Pharmacist / Nutritionist / Fitness Professionals at Carnegie-Sargent’s Pharmacy and Health Center.   (312) 280-1220.  Remember health promotion begins with you!