Sleep

One in five Americans sleeps less than six hours a night—a trend that can have serious personal health consequences. Sleep deprivation increases the risk for a number of chronic health problems, including obesity, diabetes, and heart disease. If you have trouble sleeping, the following strategies can help you get more sleep.

Check for underlying causes. Some conditions or medications may be interfering with your sleep patterns. Treating a condition or adjusting a medication may be all it takes to restore better sleep.

Practice good sleep hygiene. Use your bed for sleep and sex only, block as much noise and light as possible, go to bed and wake at the same times each day, and get out of bed if you haven’t fallen asleep within 20 minutes.

Nap if needed. If you like to nap, get your daytime shut-eye in midday. Naps late in the day can interfere with sleep later. If your problem is difficulty getting to sleep at night, then not napping can make you sleepier at bedtime and more likely to stay asleep.

Exercise earlier, not later. Exercise stimulates the body and brain, so make sure you finish exercising at least three hours before turning in.

Watch your diet. stay away from foods that cause heartburn. Ban caffeine-rich food and drinks (chocolate, tea, coffee, soda) at least six hours before bedtime. Don't drink alcohol for at least two hours before bed.

See a sleep specialist. If your own efforts aren't working, you'll want the help of a sleep professional to both diagnose your problem and propose behavioral and possibly drug treatments.

Sleep Articles

What to do when medication makes you sleepy

Daytime sleepiness is one of the most commonly reported side effects of some medications. Prescription drugs that may cause sleepiness include antidepressants and benzodiazepines. Over-the-counter medicines may also cause drowsiness, such remedies for insomnia, allergies, or diarrhea. When starting a new medication that may cause drowsiness, one should avoid activities that require alertness until it’s clear if there are side effects. Sometimes the sleepiness caused by medications will lessen over time, as the body adjusts. Resolving drowsiness may be a matter of adjusting the dose or changing medications. (Locked) More »

Sleep and magnesium supplements

Some initial studies have shown that an increase in magnesium may help with insomnia. However, the evidence is limited. Still, magnesium supports many nerve and bone functions, and older men should ensure they get enough by eating more green leafy vegetables, nuts, and seeds. (Locked) More »

Sleep apnea solutions that lower cardiovascular risks

In obstructive sleep apnea, the tongue or throat tissue blocks the airway. This causes the person to briefly stop breathing many times a night. Sleep apnea also appears to raise the risk of cardiovascular problems. Therapies that help keep airways open during sleep, such as continuous positive airway pressure (CPAP), can improve quality of life and lower cardiovascular risks. (Locked) More »

Boot camp for better sleep

Being worried about not being able to sleep can itself become the primary cause of insomnia. People with this problem begin to dread trying to sleep and develop negative feelings and beliefs about sleep. A counseling technique called cognitive behavioral therapy (CBT) can help. It is more effective than sleeping pills in the long term. Many insurance providers cover this service.  (Locked) More »

Frequent nighttime urination

Frequent nighttime urination, or nocturia, can become a health issue if it disturbs sleep. Even after identifying and addressing underlying causes, it may not stop completely but can be reduced. (Locked) More »

Melatonin for jet lag

Some research suggests that taking a melatonin supplement can help to restore a normal sleep rhythm after traveling across multiple time zones. It may be more helpful for eastward travel. More »