To Your Health
Insomnia Solutions

by Paulette Avery, R.N., M.S.N., I.B.C.L.C.

Not getting enough sleep makes life a lot less fun. When sleep deprivation becomes chronic, not only does it make life more challenging, it can also increase risk of certain health problems such as high blood pressure and diabetes. According to a Medscape article by David Neubauer, M.D., up to 30 percent of us suffer from occasional insomnia, and for 10 percent of the general population, sleep problems are chronic. Here are some suggestions for helping you get a good night's sleep.

Cut back on caffeine. Avoid caffeine after 2 p.m. or at least six to eight hours before bedtime. Caffeine remains in your system for many hours after you consume it.

Alcohol is not a sleep aid. Although alcohol may make you sleepy, in the long run it interferes with sleep. Avoid drinking it after dinner. Once alcohol is metabolized by the liver, it causes you to wake up. It also contributes to poor-quality sleep.

Try a snack before bed. You may find that you sleep better after eating some carbohydrates or L-Tryptophan-containing foods, such as turkey and dairy products. Avoid eating a large meal just before bed or in the middle of the night on a regular basis.

Nicotine is a "no-no". Aside from the general health dangers associated with smoking, using nicotine just before bed may interfere with sleep. Smoking in the middle of the night may also lead to the development of nighttime urges to smoke.

Move more. Getting regular exercise aids your health in many ways that include deeper, refreshing sleep. Exercising about four to five hours before bedtime offers the most benefit. Avoid strenuous exercise just before bed to avoid becoming overstimulated.

Bright light. Seek natural light soon after awakening, and avoid bright light late at night to help set your body's normal sleep-wake cycle.

Establish a soothing bedtime ritual. Allow yourself about an hour before bed to calm down and prepare for sleep. Avoid stimulating activities. Instead, do some light reading or something that relaxes you.

If lifestyle adjustments aren't enough to improve your sleep, sleep hygiene may be the next step. Establish rules for sleep. Set a regular time to get up each day no matter what day of the week it is and despite variations in your daytime schedule. If you get up at 7 a.m. during the week, get up at 7 on the weekends, too, and avoid the urge to sleep in.

Another component of sleep hygiene is to use the bedroom only for sleep and sexual activities. Don't use it to watch TV, work, or do other stimulating activities. If you nap, sleep for no more than an hour beginning no later than two in the afternoon.

Talk to your doctor if you still sleep poorly. Prescription sleep medications may help you get the rest you need without causing unpleasant side effects or dependency.

Paulette Avery is a registered nurse and a freelance writer specializing in health issues. She can be reached at averyfam\@comcast.net.