Better Sleep

It's not surprising to me that patients often relate problems sleeping.

Lots of things can help with getting a handle on better sleep, bearing in mind that persistent problems with sleep may represent bigger issues that merit further evaluation and discussion.

First, avoid things that can make it harder to fall asleep or stay asleep.

• Avoid exercise, caffeine or alcohol within two hours of bedtime.
• Avoid leaving unresolved problems or tasks. Keep a "To Do" list next to the bedside so you can jot down a quick note rather than stay up trying not to forget it.
• Avoid using your bedroom as an office or for watching TV.
• Make sure your bedroom is dark and quiet; use ear plugs and a sleep mask if you need to.

If you can't fall asleep, don't make it harder.

• Go to bed and get up at the same times, no matter how poorly you've slept, every day of the week.
• If you're having trouble sleeping, go to another room to read or listen to some music. Don't watch TV or use your computer; the light can cause you to become more awake!
  
• Avoid naps, or at least don't nap for over 20-30 minutes.
  

As far as sleep aids go,

• You shouldn't have persistent trouble sleeping for over two weeks. This may be a sign of other problems such as untreated pain, asthma, heart failure, restless legs syndrome, sleep apnea or depression and should be managed as such.
• Herbs such as valerian and chamomile can help.
• Warm milk does help, due to the serotonin release that it can produce.
• Melatonin is safe and effective; just realize that it has to be taken about an hour and a half before lights-out to work!
  
• Benadryl can be used for sleep, as long as it doesn't make you feel groggy when you wake up.
• Prescription medicines such as Ambien/CR and Lunesta should be regarded with great caution. They may not be as safe and non-habit forming as believed.