Sleeping Well
11.16.09
To feel your best, you need a good night’s sleep, and you may be surprised that keeping yourself active and engaged, eating a healthy diet and exercising regularly can improve how well you sleep.
How does sleep relate to more active, healthy lifestyle choice?
A National Sleep Foundation poll found a close relationship between good health and quality of life and sleep quantity and quality. “The NSF poll found that the better the health of older adults, the more likely they are to sleep well. The greater the number of diagnosed medical conditions, the more likely they are to report sleep problems. Additionally, a more positive mood and outlook as well as having a more active and “engaged” lifestyle (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7–9 hours and fewer sleep complaints.”
Pain and medications can interfere with sleep quality.
Pain and health issues are often obstacles to sleep. Additionally, the medications you take for pain or medical conditions can get in the way of sleeping well. While it may be difficult to pinpoint which medication could be causing sleep problems, your doctor should be able to help. The solution may be as simple as switching the time of day you take your medication; changing to another medication; or lowering the dosage.
Additional Sleep Tips
Keep a regular sleep schedule – Go to bed and wake up at the same times every day, even on weekends.
Be engaged – Social activities, family, and work can keep your activity level up and prepare your body for a good night’s sleep.
Experiment with napping Although napping too close to bedtime can interfere with nighttime sleeping, short naps early in the day can improve overall restfulness.
Expose yourself to sunlight – Bright sunlight increases melatonin, which regulates your sleep-wake cycles. Try to get at least two hours of sunlight a day.
Block out snoring – If snoring is keeping you up, try ear plugs, a white-noise machine, or separate bedrooms.
Go to bed early – Adjust your bedtime earlier, to match when you feel like going to bed.
Quit smoking – Nicotine is a stimulant and can keep you awake. If you can’t quit, avoid smoking within three hours of bedtime.
Develop bedtime rituals – A soothing ritual, like taking a bath or playing music will help you wind down.
Limit your use of sleeping aids and sleeping pills – Many sleep aids have side-effects and are not meant for long-term use.
Combine sex and sleep – Sex and physical intimacy, such as hugging and massage, can lead to restful sleep.