Poor Sleepers Should Give Bed a Rest

Limiting extra-curricular activities in your bed could help you get a better night's sleep.

"There are three cardinal rules for people who have trouble sleeping: Use your bed only for sleeping, only go to bed when you're sleepy, and get up if you can't sleep," said Dr. Max Hirshkowitz, a researcher with the Sleep Disorder Center at Baylor College of Medicine in Houston.

According to Dr. Hirshkowitz, poor sleepers often fall into habits that make the situation worse, and if left unchecked, can lead to unhealthy sleep disorders.

"It's normal to wake up and fall back to sleep 10 to 15 times a night," he said. "But, when people wake up and glance at the clock, they begin to worry that they aren't sleeping. Soon, they're checking the clock every time they rouse from sleep, which creates anxiety and makes it very difficult to fall back to sleep."

Other people put their personal concerns on hold until they go to bed, which encourages racing thoughts that kill sleep.

"Unfortunately, the more people struggle with sleep, the worse it gets," Dr. Hirshkowitz said. "Before long, simply lying down in bed can induce enough anxiety to prevent sleep."

Although people with serious sleep problems should work with a knowledgeable health professional, Dr. Hirshkowitz said that people who have occasional sleepless nights often benefit from a simple change in habits.

He offers these suggestions:

* Stick to a schedule. Get up at the same time every day, even if you go to bed late-including the weekends.

* Say no to naps. A snooze in front of the TV can rob you of quality sleep later.

* Create comfort. Buy a good mattress that gives bed-partners plenty of room and keep the bedroom cool and quiet.

* Adopt pre-sleep relaxation rituals. Brew a cup of caffeine-free tea, soak in the tub, practice yoga, read a favorite poem or verse, or listen to soothing music. Finding ways to unwind and relax before hitting the sack can make sleep easier.

* Avoid alcohol or sleeping pills. Alcohol anesthetizes the brain, which disrupts the restorative quality of sleep. Pills and alcohol are also addictive.

* Skip caffeine and late-night meals. Heavy meals before bedtime can trigger sleep-robbing heartburn. If you need a mid-night snack, stick with light, sleep-friendly foods like a bowl of cereal with milk or toast with cheese.

* Exercise regularly. An after work jog, long walk or exercise class can reduce stress and improve the quality of sleep.

"Sleeping well is not a luxury," said Dr. Hirshkowitz. "It's a necessity."

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©2006 Texas Medical Center

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