Are You Unable to Fall Asleep?

Trouble Sleeping?

Sleeping problems are very common and are often the cause of common complaints. Have you had any of the following symptoms:

  • Feeling tired all day long?
  • Experienced weight gain?
  • Overwhelmed at work or at home?
  • Had more illnesses than normal?

If you answered YES to any of the above questions you may be dealing with a sleeping problem.

Think about all the factors that can interfere with a good night’s sleep

  • Work stress
  • Family issues
  • Financial issues
  • Relationship issues
  • Illnesses
    • Sleep Apnea
    • Obesity
    • Depression/Anxiety

These are some things that you can control and can lead to a better night’s sleep:

  1. Manage Stress and Stressful Situations

    • Take a break
    • Take a deep breath
    • Plan relaxing activities
    • Take a break
    • Set Priorities
  2. Watch What You Eat and Drink

    • Do not go to bed either hungry or stuffed, it can lead to abdominal discomfort and acid reflux.
    • Do not consume caffeine
    • Do not consume alcohol
    • Avoid nicotine as it is a stimulant.
  3. Create a bedtime ritual

    • Do the same things each night to tell your body it’s time to wind down. This might include:
      • Taking a warm bath or shower
      • Reading a book,
      • Listening to soothing music
    • Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
    • Be wary of using the TV or other electronic devices as part of your bedtime ritual.
    • Some research suggests that screen time or other media use before bedtime interferes with sleep.
  4. Create Comfortable Surroundings

    • Create a sleeping room
      • Cool
      • Dark
      • Quiet
      • Consider using room-darkening shades, earplugs, a fan, or other devices.
    • Your mattress and pillow can contribute to better sleep,
    • Make sure there’s enough room for two.
      • If you have children or pets, set limits on how often they sleep with you
      • Insist on separate sleeping quarters.
  5. Limit Naps

    • Long daytime naps can interfere with nighttime sleep
    • If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
    • If you work nights, you’ll need to make an exception to the rules about daytime sleeping.
    • Keep your window coverings closed so that sunlight doesn’t interrupt your sleep.
  6. Exercise

    • Regular physical activity can promote better sleep,
    • Try not to exercise right before bedtime.
  7. Stick to Your Normal Schedule

    • Go to bed and get up at the same time every day even on:
      • Weekends
      • Holidays
      • Days off
    • Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you any of the following, contact your doctor.

  • If you are a loud snorer
  • If your partner has noticed that you stop breathing in the middle of the night
  • If you have ever awoken in the middle of the night gasping for breath
  • If you have fallen asleep behind the wheel of your car