Suggestions for Better Sleep

To help prepare for Daylight Saving time, let’s look back at a great resource. 

Suggestions for Better Sleep

Courtesy of the Institute of Functional Medicine 

MINIMIZE OR AVOID STIMULANTS

• Avoid alcohol within 3 hours of bedtime.
• Avoid caffeine-containing beverages or foods after 2 pm; if sensitive to caffeine, avoid it after 12 noon.
• Avoid Sudafed or other decongestant cold medicines at night.
• Some medications may have stimulating effects.
• Complete any aerobic exercise before 6 pm.

NIGHTTIME TENSION AND ANXIETY

• Avoid anxiety-provoking activities close to bedtime.
• Avoid watching the news before going to bed.
• Avoid reading stimulating, exciting materials in bed.
• Avoid paying bills before bed.
• Avoid checking your financial reports or the stock market before bedtime.
• Avoid arguments before bedtime.
• Try to achieve some action plan or resolution of a discussion or argument before trying to go to sleep.
• Avoid repeated negative judgments about the fact that you are unable to sleep.
• Use positive self-talk phrases regarding your ability to relax and fall asleep: “I can fall asleep.” “I can relax.”
• Try writing in your journal any disturbing thoughts that are running through your mind.

SLEEP PLANNING AND PREPARATION

• Plan your sleep by putting it into your schedule; plan for 8 ½ to 9 hours in bed.
• As much as possible, go to sleep and wake up at the same time each day. This will help train your biological clock.
• Begin prepping for bedtime 30 minutes before getting in bed.
• Avoid getting in bed after 11 pm as late-hour sleep is not as helpful as earlier sleep.
• Avoid late afternoon or evening naps.
• Avoid naps longer than 45 minutes unless you are sick or quite sleep deprived.
• Avoid large meals or spicy food before bed.
• Finish all eating 3 hours prior to going to sleep.
• Avoid driving more than 4-8 ounces of fluid before going to bed.
• Take a hot salt/soda aromatherapy bath.

STRATEGIES TO USE WITH TROUBLE FALLING ASLEEP OR STAYING AWAKE

• Consider reading a good neutral book under low light to help with falling asleep.
• If using a tablet or phone for reading, make sure they are in the nighttime setting brightness is as low as possible.
• If using a light, don’t use a table lamp. Instead, use a HUD light or other small light that only illuminates the reading material.

LIGHT, NOISE, TEMPERATURE, AND ENVIRONMENTAL ISSUES

• Turn down the light in the bathroom and in rooms you are in 15 minutes before going to bed
• Decrease the light in your bedroom by using a dimmer or reading light with a dimmer.
• Consider using amber glasses for at least 30 minutes before bedtime to reduce light exposure.
• Use dark window shades or consider a set of eye shades or a black covering for your eyes when trying to sleep or if you awaken too early because of light.

BEDDING AND PILLOWS

• Consider replacing your pillows with hypoallergenic pillows.
• Consider using a “side sleeper” pillow for under your neck when sleeping on your side.
• Consider using a body pillow to hug and put between your knees to align your back and shoulders at night.
• Roll backward at a slight angle onto a body pillow if you have hip bursitis or should pain.

SUPPLEMENTS AND LIGHT THERAPY

• Consider taking supplements to aid your sleep.
  • Melatonin – 1-5 mg to fall asleep.
  • 5-HTP – 100-200 mg 1 hour before bedtime.
  • Taurine – 500-200 mg 1 hour before bedtime.
  • Magnesium – 200-400 mg is a typical dose.