Take the Sleep Quiz: Just answer Yes or No
Reference: www.aptei.com
1) Does it usually take you longer than 30 minutes to fall asleep? ____
2) Do you wake up more than twice a night? ____
3) Do you regularly drink coffee, tea, caffeinated pop or alcoholic drinks? ____
4) Do you feel that you are currently under significant stress? ____
5) Do you feel that stress/anxiety are contributing factors to your sleeping difficulties? ____
6) Do you feel that you are sensitive to noises and/or that noises wake you up? ____
7) Do you have sources of light in your bedroom at nights? ____
8) Do you sleep in the same bed or room as someone who snores or keeps you from sleeping for any reason? ___
9) Do you feel that the air in your bedroom is too hot, cold or unclean? ____
10) Do you feel that your mattress or your pillow is uncomfortable and/or more than 5-10 years old? ____
11) Do you sleep on your stomach? ____
12) Do you have “creeping, crawling or tingling” feelings in your legs? ____
13) Do you think you snore loudly, gasp or stop breathing during sleep? ____
The 6 Drugless Steps To A Better Nights Sleep (Good Sleep Hygiene)
Reference: www.aptei.com
Step #1: Avoid Potential Stimulants
- Avoid all caffeine containing drinks or foods (i.e. chocolate) for at least 6 hours before going to bed
- Avoid alcohol for at least 4 hours before going to bed (alcohol may help you fall asleep but not stay asleep)
- Avoid decongestant cold medicines at night
- Avoid large meals or spicy foods for at least 3 hours before bedtime
- Avoid nicotine completely, or at least before going to bed
Step #2: Avoid Potential Nighttime Tension & Anxiety
- Avoid reading or watching the news before going to bed
- Avoid paying bills, checking financial reports etc. before going to bed
- Avoid arguments before going to bed
Step #3: Plan Your Sleep
- Try to go to sleep and wake up at the same time each day in order to train your biological clock
- If you don’t fall asleep within 30 minutes, get up and do something quiet and non-stimulating. When tired, try going back to bed again.
- Don’t “force yourself” to fall asleep, the anxiety is counter-productive!
- Avoid afternoon naps
Step #4: Take away Potential Distractions
- Try using earplugs and eyeshades to block out all noise and light
- Move the alarm clock away from the bed (It can be a distraction!)
- Do not watch TV, read or write in bed. Let your mind and body identify bed with sleeping. (Okay, only one other activity in bed is allowed!!)
Step #5: Get yourself Physically Tired…Not Just Mentally Tired!
- Regular exercise (aerobic, walking, weight training, cycling, Yoga, Tai Chi, swimming, etc…in fact anything!) any time in the day may help deepen sleep. (Suggestion is at least 45 minutes 3-5X/week)
Step #6: Relax & Breathe
- Listen to a relaxation CD that teaches progressive physical and mental relaxation along with deep focused diaphragmatic breathing
Applying Better Sleep Hygiene to the Sleep Quiz: Possible solutions for YES answers
Reference: www.aptei.com
1) Does it usually take you longer than 30 minutes to fall asleep?
- Try steps #1-#6 above
- Try relaxing in a warm bath using Epsom salt and baking soda- one cup of each.
- Consult your physician for possible use of medications as a temporary trial
2) Do you wake up more than twice a night?
- Try steps #1-#6 above
3) Do you regularly drink coffee, tea, caffeinated pop or alcoholic drinks?
- Try step #1 above
4) Do you feel that you are currently under significant stress?
- Try steps #5 & #6 above
5) Do you feel that stress and/or anxiety are contributing factors to your sleeping difficulties?
- Try steps #5 & #6 & Discuss this with your physician for other management options
6) Do you feel that you are sensitive to noises and/or that noises wake you up?
- Try wearing earplugs when sleeping
7) Do you have sources of light in your bedroom at nights?
- Try wearing eyeshades when sleeping
8) Do you sleep in the same bed or room as someone who snores or keeps you from sleeping for any reason?
- Try wearing earplugs when sleeping
- Experiment by changing bedrooms temporarily, to determine if it is a factor
9) Do you feel that the air in your bedroom too hot, cold or unclean?
- A room temperature between 17-20 deg.C (60-95 deg.F) are suggested to be the best sleeping conditions
- For fresh air consider opening windows or using a HEPA air filter in your bedroom
10) Do you feel that your mattress or pillow is uncomfortable or more than 5-10 years old?
- Consider a new semi-firm mattress and/or a new pillow
11) Do you sleep on your stomach?
- Do not sleep on your stomach, which is easier said than done. Try a body pillow, which may help prevent rolling on to your stomach
12) Do you have “creeping, crawling or tingling” feelings in your legs?
- Consult your physician regarding the possibility of “restless leg syndrome”.
- Some non-medicinal suggestions include, massaging of the legs, exercising, and eliminating alcohol and caffeine intake
13) Do you think you snore loudly, gasp or stop breathing during sleep?
- Consult your physician regarding the possibility of “obstructive sleep apnea”.
- Management options include dental appliances or the use of a continuous positive airway pressure (CPAP) mask at nights