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Healthy sleep habitsMost adults need seven to eight straight hours of sleep each day, including those who work a night shift and sleep during the daylight hours. Stress, worry and anxiety can contribute to insomnia and interfere with getting a good night of rest. Thus it is important to know and practice healthy habits in regards to sleep. Maintaining a regular bedtime makes a big difference; go to bed and get up at about the same time no matter how tired you are. Avoid taking naps or dozing off near bedtime. Watch what you eat; heavy or spicy foods can keep you awake, as will caffeine products. Peanut butter, dairy products and apples can help increase sleepiness. Perform only relaxing mental or physical activities right before bedtime. Watching television or working and playing games on the computer can be extra stimulation for the brain, which interferes with falling asleep, so turn those off at least an hour or more before bedtime. The bedroom environment is also a factor in getting to sleep. Be sure the mattress is adequately firm and comfortable. A dark quiet cool location is best; overly warm bedrooms are not conducive to quality sleep. In addition, learn to associate the bedroom with a place for relaxation and sleep. Do not work on the computer or watch television in bed. Try not to lie in bed worrying about problems or challenges of the upcoming day, and avoid discussing problems on the phone in bed because this can result in that location becoming associated with anxiety and arousal. If possible avoid medications that can cause arousal and interfere with sleep including many over-the-counter remedies and herbal products. Read product labels well and learn more by discussing those medications with your doctor, psychiatrist or pharmacist. If you practice healthy sleep habits yet are still excessively tired, or your sleep is still poor and fragmented, it may indicate a sleep disorder. Talk with your medical or mental health professional about these difficulties; sleep disorders are fairly common and very treatable. Contributed by Karen D. Schueler, MS, LCPC, PEO--Prevention, Education and Outreach Department. Mail questions to: High Plains Mental Health Center, PLAIN SENSE, Consultation and Education Department, 208 East 7th, Hays, KS 67601; or visit www.highplainsmentalhealth.com. 2/11/08 Date: 2/4/08
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