![]() ![]() “Depending on your metabolism, alcohol going to leave your system after a few hours,” Stevens explains. Damien Stevens, a doctor of sleep and pulmonary medicine at the University of Kansas Hospital. But if you always wake up right around 3 a.m.-or at some predictable interval after you’ve hit the sack-alcohol is probably to blame, says Dr. Everything from a room’s ambient temperature to concerns about job security can disrupt slumber. There are many other explanations for tossing and turning. Some medications, particularly beta blockers and other heart meds, can make these age-related sleep disturbances worse, she adds. Sandra Horowitz, a clinical instructor with Harvard Medical School’s Division of Sleep Medicine. ![]() “As we get older, our sleep efficiency decreases and we have more light stage-one sleep,” says Dr. If you don't get the confirmation within 10 minutes, please check your spam folder.Īge could also be a factor in disturbed sleep. Click the link to confirm your subscription and begin receiving our newsletters. This information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.For your security, we've sent a confirmation email to the address you entered. This content is reviewed periodically and is subject to change as new health information becomes available. Schedule an appointment online or by calling the UHS. Send a secure message to the advice nurse via myUHS or call 814-865-4UHS (4847) (Press 3). In an emergency go to Mount Nittany Medical Center or call 911 for an ambulance. Write down what is on your mind and save them for tomorrow. Address anxiety issues. If you continue to have problems with stress/anxiety, consider working with a counselor to address these issues further. Manage stress and solve problems before bed.Avoid looking at electronic devices that give off bright light at least 1 hour prior to bed.Engage in Calming Activities prior to bed such as taking a bath or meditation. Consider relaxation techniques such as deep breathing or progressive muscle relaxation.Looking at the clock will keep you awake it does not help you fall asleep. Some recommend removing the clock from the bedroom entirely. Move the bedroom clock to where you cannot see it.Avoid large meals prior to bed, especially anything that might trigger indigestion or heartburn. A light bedtime snack (especially warm milk or similar drink) seems to help many individuals sleep.Block out lights with a curtain or a sleep ask. Temperatures between 60 F and 75 F are best. Ensure you are sleeping in a quiet, dark, comfortable environment.Gentle stretching for relaxation can help you fall asleep. Do not exercise within several hours (2 or 3 hours) of attempting to go to sleep – this will keep you awake. Exercise in the late afternoon or early evening regularly can improve sleep quality by helping you fall asleep faster and sleep more soundly.Quitting smoking is recommended for all smokers for many reasons. Nicotine is a stimulant and tends to reduce the quality of sleep, and nicotine withdrawal at night tends to do the same. Alcohol may make some people fall asleep more quickly (but not everyone), however alcohol leads to fragmented sleep and does not provide good restful sleep. The effects of caffeine on sleep usually takes several hours to go away, however in some people the effects are prolonged. If you need to nap for safety reasons (driving, etc) then a short 30-60 minute nap is okay. Napping interferes with the ability to fall asleep at night. Avoid napping unless absolutely required.Taking a brisk walk or sitting by a window or on a porch may be helpful! IIn the morning, expose yourself to sunlight to support the body’s sleep clock. Do not watch TV, eat, drink, read, have arguments or discussions while in bed. Use the bedroom only for sleep and intimacy.When you are sleepy, return to bed and go to sleep. If you cannot fall asleep, get out of bed and do something relaxing. If you wake up in the middle of the night, let yourself fall asleep within 15-20 minutes. ![]() ![]() This will only tend to make you more awake and is counterproductive. Do not try to force yourself to fall asleep.This routine needs to be maintained every day of the week, including weekends. Once your sleep improves, keep to a standard time to go to bed. Start by setting a routine time to wake up and get out of bed. Maintain a consistent, regular routine.Typically, 7-8 hours per night is appropriate for most patients. Excessively long times in bed seem related to fragmented and shallow sleep. Sleep as much as needed to feel refreshed and healthy during the following day, but not more.Practicing good sleep hygiene is recommended for all patients with sleep difficulties. These habits often develop in response to insomnia but are counterproductive. Sleep hygiene refers to “cleaning up” sleep habits that interfere with good sleep. ![]()
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