Dear Dr. Dave and Dr. Dee, I'm not sleeping well and have been waking up in the middle of the night. I can't think of any stress or reason for doing this. But, I'm tired at work, then come home and take a short 30 minute nap after dinner to catch up on my rest, so usually feel better by the evening. Could this be an aging thing? I'm a 44 year old male, married with a 10 year old. Signed, Sleepless in Seattle Dear Sleepless in Seattle, You may not be able to pinpoint a reason for your lack of a good night's rest, but often people do not see the obvious until they talk about it with their spouse or physician. Common sources of stress are worries about money, job security, relationships, or illness. As tired as you are, try not to take the nap after dinner as it contributes to the sleepless cycle. John Shepard Jr., M.D., of the Sleep Disorders Center at Mayo Clinic in Rochester, Minnesota provides 10 tips for more restful sleep (www.MayoClinic.com). Dr. Shephard recommends trying one or two of the tips or a combination until you have enough quality sleep. If these tips don't work, then see your physician as you might have a sleep disorder that requires medical attention. 10 TIPS FOR BETTER SLEEP 1. STICK TO A SCHEDULE: Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. "You don't need to rely on an alarm clock to wake up when you get enough sleep," says Dr. Shepard. 2. DON'T EAT OR DRINK BEFORE BEDTIME: Eat a light dinner about two hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom. Don't eat spicy or fatty foods. They can cause heartburn, which may interfere with your sleep. If you get the bedtime munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick. Don't drink alcohol near bedtime. It may cause you to wake up repeatedly, to snore, and it may exacerbate sleep apnea. 3. AVOID CAFFEINE AND NICOTINE: They're addictive stimulants and keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed can be dangerous. Caffeine should be avoided for eight hours before your desired bedtime. 4. EXERCISE: If you're trying to sleep better, the best time to exercise is in the afternoon. A program of regular physical activity enhances the quality of nocturnal sleep. 5. COOL ROOM: A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills. If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool. Use a dehumidifier if you're bothered by moist air. Use a humidifier if you're bothered by dry air. Signs and symptoms of dry air irritation include a sore throat, nosebleeds and a dry throat. 6. SLEEP PRIMARILY AT NIGHT: Daytime naps steal hours from nighttime slumber. Limit daytime sleep to less than one hour, no later than 3 p.m. If you work nights, keep your window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but you still have trouble waking up, leave the window coverings open and let the sunlight wake you up. 7. KEEP IT QUIET: Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs or a fan or some other source of constant, soothing, background noise to mask sounds you can't control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise. 8. MAKE YOUR BED: "A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic comfort," says Dr. Shepard. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in your bed with you. Use your bed only for sleep and sex. Go to bed when you're tired and turn out the lights. If you don't fall asleep in 30 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep. 9. SOAK AND SACK OUT: Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles. 10. DON'T RELAY ON SLEEPING PILLS: Check with your doctor before using sleeping pills. Doctors generally recommend using sleeping pills for up to four weeks. Make sure the pills won't interact with other medications or with an existing medical condition. If you do take a sleep medication, reduce the dosage gradually when you want to quit. Use the lowest dosage, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills. For more information see www.MayoClinic.com |
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