We spend much of our lives sleeping. A typical person spends 30-35 per cent of their life sleeping. Proper sleep is good for your health and may help prevent conditions such as diabetes and high blood pressure. The amount of sleep we get affects our ability to function in our day to day lives. Everyone has experienced the fatigue, bad mood, or lack of focus that so often follow a night of poor sleep. It is not always easy to get the sleep we need throughout our lifetime.
Helping You Sleep Well
- Avoid or limit caffeine and nicotine, especially in the hours before bedtime. Both can keep you awake.
- Don’t drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.
- Don’t take medicine that may keep you awake, or make you feel hyper or energized, right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.
- Use the evening hours for settling down. Avoid watching television and using electronic devices such as a computer or smart phone in the evening if they keep you from getting to sleep at night.
- Make exercise a regular part of your life, but don’t do it within 3 or 4 hours of bedtime.
- Keep your bedroom quiet, dark, and cool. Try using a sleep mask to help you sleep. · Take a warm bath before bed.
- Follow a sleep routine. Try to have the same bedtime and wake-up time each day.
- If you are overweight, set goals to reach a healthy weight. Being overweight can be linked with sleep problems.
- Manage stress. The stress and worry that come with having a child who isn’t sleeping well may be causing you sleep problems too. Take steps to manage stress and sleep better.