Ask the Experts- September 2015

Dear Samantha,

Poor sleep can affect your health and it’s good that you are looking for solutions.  Here are some ways which might help:

• Maintain a sleep schedule and stick to it. Try to go to bed the same time every night and wake up the same time each morning.
• Cool down your bedroom.  When you reduce your body temperature your brain is able to release the sleep hormone “melatonin”.
• Invest in room darkening window shades it your windows are letting in too much light.  You might also want to wear an eye mask.
• Don’t watch TV or stay on your computer in your bedroom.  It’s far too stimulating.
• If you find you are jumping around like a Mexican jumping bean and haven’t fallen asleep in 15 minutes, get up and move to another room.  Then do something like reading a good book or poetry.
• Listen to a calming CD of lullabies, or white noise.  There are inexpensive white noise machines available.
• Spray lavender scent on your pillows and sheets.
• Remember that exercise can be beneficial.  It helps reduce insomnia.  However, you should not exercise in the evening.  Work out about 5 or 5 hours before going to bed.
• If necessary, talk to a therapist. A therapies may be able to teach you techniques to overcome insomnia.
• Watch your consumption of alcohol.  It may help you fall asleep, but you will find yourself waking up a few hours thereafter and then will be unable to go to sleep again.

Talk to your doctor if these strategies just don’t work for you.