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Healthy sleep patterns are imperative for everyone’s overall well-being. Research has shown that poor sleep has many negative impacts on your health.
It is very common for patients who do not sleep well to have chronic pain. Strategies for chronic pain should ideally address sleep problems to maximize quality of life.
Here are Some Tips on How to Sleep Better:
- Rule out a sleep disorder.
- Exercise 30 minutes 4-5 times per week, but not before bed.
- Avoid liquid 2 hours before bed.
- Increase natural sunlight or bright light exposure during the day.
- Reduce blue light exposure in the evening.
- 2 hours before going to bed avoid computers, television, and electronic devices such as smart phones.
- Avoid naps throughout the day.
- Go to sleep at the same time every night.
- Wake up at the same time every morning.
- Practice a relaxing bedtime ritual (perhaps a warm bath or shower).
- Listen to a meditation audio that teaches progressive physical and mental relaxation along with deep focused diaphragmatic breathing.
- Use your bedroom for sleep and intimacy only (no television!)
- Wind down before bed by doing calming activities such as reading.
- Sleep in a dark and cool room.
- Avoid alcohol.
- Avoid drinks and food that contain caffeine (coffee, tea, chocolate) late in the day, or at least 6 hours before going to sleep.
- Avoid decongestant cold medicines at night.
- Avoid heavy meals in the evening. Have a light snack 45 minutes before bed if you are hungry.
- If you don’t fall asleep within 30 minutes, go to another room and do something relaxing until you feel tired.
- Try using earplugs and eyeshades to block out all noise and light.