Do you have trouble falling asleep? Do you wake up often during the night, or get up earlier than you want to? Poor sleep can harm your ability to think, handle stress, and maintain a healthy immune system.
Tips for Getting a Good Night’s Sleep
- Limit fluids before bedtime, especially if you have an overactive bladder.
- Drink a soothing liquid like milk or herbal tea in the early evening.
- Avoid foods and beverages that contain caffeine, such as coffee, tea, soda, and chocolate. Caffeine is a stimulant that can keep you up at night.
- Avoid alcohol. It can cause you to wake up during the night.
- Avoid large meals in the evening. Consider eating your main meal at lunchtime so you have more time to digest it.
- Cut down on things that can cause heartburn, such as spicy foods.
- Be as active as you can during the day.
- Go to bed at the same time every night, and set your alarm for the same time every morning to create a regular sleep cycle.
- Create a relaxing atmosphere before bedtime by playing soothing music, taking a warm bath, or picturing calming scenes such as sailboats on a lake or a peaceful garden.
- Don’t lie in bed and worry about not being able to fall asleep. If you don’t fall asleep in 15 minutes, get up and listen to music or read for a while until you feel tired.
- If after using these tips for 2 weeks, you still aren’t getting a good night’s sleep, talk with your health care provider about other options.
Ask the Nurse
What is sleep apnea?
Sleep apnea is the temporary stoppage of breathing during sleep. Sleep apnea can cause the level of oxygen in the blood to fall, increase stress on the heart, raise blood pressure, and cause poor-quality sleep. The symptoms include loud snoring and/or an abnormal pattern of snoring with pauses and gasps. Other symptoms include excessive daytime sleepiness, memory changes, depression, and irritability. See your health care provider if you have these symptoms.
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