Secrets for Better Sleep

According to the National Sleep Foundation, at least 30 percent of American adults have occasional trouble falling asleep, staying asleep, or getting enough sleep. And about 1 in 10 of us has chronic insomnia, meaning our sleep gets disrupted for a month or longer.

If you’re one of those people who rely on medications when you can’t sleep, you could be asking for trouble. Sleeping pills – either prescription or over-the-counter – often cause a daytime hangover that’s almost as bad as not getting enough sleep. And if they’re used for more than a few days these agents can actually aggravate insomnia by altering the architecture of your sleep (the time you spend in the various stages of sleep).

As with most medical issues, insomnia usually responds to lifestyle changes. Adopting a more sleep-friendly routine – what experts call “sleep hygiene” – will be more beneficial in the long run than even the most potent medication. So before you get into the habit of reaching for that little bottle of pills, try a few of these tips:

• Stick to a schedule. Establish regular times for retiring and waking up, even on weekends and holidays. This helps keep your “diurnal clock” set.

• Exercise every day. There aren’t many problems that won’t improve with a bit of physical activity, which does more than just keep you in good shape. Moderately vigorous exercise at least five hours prior to bedtime generates a physiologic pattern that is conducive to good sleep.

• Use the bedroom for sleep and sex only. Watching TV, reading, or working at a computer while in bed is a sure way to disrupt your sleep. Get these things out of the way before you head for the bedroom.

• Create an environment that encourages sleep. The darker your bedroom is, the better you’ll sleep, so cover your windows and eliminate those little “vampire lights” that seem to have invaded every niche of modern life. Try using a white-noise generator or fan to drown out extraneous, unpredictable sounds. And hide your alarm clock, cell phone, and wristwatch. There’s nothing more aggravating than repeatedly looking at a timepiece when you’re already having trouble sleeping.

• Take a warm bath or get a relaxing massage before retiring.

• If you can’t sleep, get out of bed. The harder you try to fall asleep, the less likely you are to do so. If it takes longer than 20 to 30 minutes to fall asleep, go to another room and do something relaxing, like reading. When you start to feel drowsy again, go back to bed.

• Avoid caffeine, nicotine, or alcohol late in the day. Using any of these substances after 2 or 3 in the afternoon can disrupt the magical neurochemistry that allows you to sleep later on. Similarly, taking a nap late in the afternoon will push your sleep time farther into the evening.

• If you feel you really need something to help you sleep, try melatonin. Doses from 2 to 5 mg are generally safe. Take this over-the-counter supplement about 30 minutes before retiring, and try not to use it for longer than a week or two. If you have lupus, rheumatoid arthritis, or any other autoimmune condition, don’t take melatonin without talking to your physician first; melatonin can stimulate your immune system and trigger a flare of your disease.

If you have medical conditions that keep you awake at night, such as frequent urination or painful arthritis, see your doctor to get these issues addressed.