The “Do’s” and “Don’ts” of SLEEP
Do..... Follow your doctor’s instructions.
Do..... Take medication as ordered.
Do..... Tell your doctor if you are a shift worker or travel through time zones regularly.
Do..... Tell your doctor if you think there is something causing sleep difficulties, i.e. medications.
Don’t.. Ignore bed partner’s report of loud snoring or leg movements.
Don’t.. Self-medicate with over-the-counter sleep medications.
Don’t.. Assume that poor sleep is a normal function of aging.
Healthy Sleep Tips & Guidelines
- Sleep as much as necessary to feel refreshed the next day.
- Maintain a regular sleep schedule; time to bed/time to arise.
- Exercise daily several hours prior to bedtime.
- Maintain a temperature, light and sound-controlled bedroom.
- Do not go to bed hungry—eat a light snack, but not a heavy meal.
- Avoid caffeine, tobacco and alcohol (they all can disturb your sleep).
- Use the bedroom for sleep; leave your problems at the door, try to unwind before bedtime.
- If you cannot sleep, don’t lie in bed awake—get up and do something boring and return to bed when you feel sleepy!
If you snore and it is worse while you are on your back, here’s a tip on learning to reposition yourself; you will need a tee shirt or pajama top, a tennis ball and a sock:
Place the tennis ball in the toe of the sock and sew the sock to the pajama top or tee shirt between the shoulder blades. After a month of sleeping with the tennis ball, you should be conditioned to stay off your back!