Tips for Getting a Good Night Sleep

Discussion in 'Fibromyalgia Main Forum' started by chris_3503, Oct 8, 2006.

  1. chris_3503

    chris_3503 New Member

    Hello,

    Sleep disorders disrupt the sleep of millions of people all over the world. Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives. We now know that our brains are very active during sleep. Moreover, sleep affects our daily functioning and our physical and mental health in many ways that we are just beginning to recognize. Going to bed and wake up the same time each day. As creatures of habit, people have a hard time adjusting to altered sleep patterns. Sleeping later on weekends won’t fully make up for the lack of sleep during the week and will make it harder to wake up early on Monday morning. I found very useful information on the web related to getting a Good Night’s Sleep.

    Exercise is great but not too late in the day.
    Try to exercise at least 30 minutes on most days but not later than 5 or 6 hours before your bedtime.

    Avoid caffeine and nicotine.
    Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.

    Avoid alcoholic drinks before bed.
    You may think having an alcoholic “nightcap” will help you sleep, but alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.

    Avoid large meals and beverages late at night.
    A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.

    Regards
    Chris
    http://www.sleepdisordersguide.com/blog/