What You Can Do to Get the Rest You Need

Note: The following Live Well Polk item was provided by Atrium Health Floyd, who provided this item on behalf of Jill Hawkins, Sleep Center Administrator for Atrium Health Floyd. -KtE

You might find your sleeping habits can get disturbed this time of year. The clocks have gone forward, it is getting warmer outside and it is staying lighter longer.

Those changes can make it harder to get to sleep for many people. Everyone can adjust their sleep schedule and patterns slightly to get the best, most restful sleep they can. Small adjustments can positively affect your sleep and how you feel the next day.

Try not to nap during the day. That can start a vicious cycle of napping and then not sleeping at night. Then the next day you feel the need to nap again. If you need to nap, keep it short. Try not to nap after 2 p.m. and keep your naps no longer than 20 minutes.

Establish rituals that help you relax. Take a warm shower or bath. Have a light snack. Pray, meditate or read.

Falling asleep on the sofa watching TV might be easy for you, but you might find staying asleep under those conditions difficult.

Try turning off your TV, computer and cellphone before you go to sleep. And definitely don’t be peeking at your cellphone while you are in bed. Also, most people sleep better when their bedroom is dark, quiet and cool

Don’t try to go to bed if you are wide awake. If you don’t feel sleepy, find a way to relax a little more before you put your head on the pillow.

Read a good book, listen to relaxing music but don’t try to do anything that might get you overstimulated right before you want to sleep.

Get out of bed if you are not asleep within a reasonable amount of time. You want to associate your bed with restful sleep, not tossing and turning. Again, see if you can find something to do to relax and bring on sleep. If you feel sleepy, go back to bed.

If possible, keep a regular schedule. That is not easy for those whose work schedule is often shifted around. Try to wake up and go to bed at the same time if you can.

Be careful about what you eat or drink before bedtime. Alcohol can disrupt your sleeping patters. A light snack is OK but don’t pig out right before bed.

Do not do any rigorous exercise right before bed. While that might make your muscles tired it will likely keep your mind racing as you try to sleep.

If you continually have trouble sleeping, try keeping a sleep diary. Over time you might see patterns exist that might be keeping you from sleeping. Record when you go to bed, when you fall asleep (if you can remember) and when you wake up.

Keep track of things you eat and drink as well as if you exercised that day. Some people might notice that a late afternoon coffee is keeping them awake or maybe a lack of exercise affects you. Also, prescriptions medications might also interrupt your sleeping habits.

If you continually have trouble falling asleep, staying asleep or if you feel unrested the next day when you think you slept well, you might have a sleep disorder. If you suspect you have a disorder, see your doctor or get a sleep study performed.

Sleep Apnea – If you continually snore at night, you might have sleep apnea, which occurs when your normal breathing is disrupted. Often, people find out they might have sleep apnea when a spouse or friend reports that they briefly stop breathing during the night. A sleep study can correctly diagnose sleep apnea and can indicate how serious it is. Some people with sleep apnea can find relief through the use of a CPAP machine, which can gently blow air into your nose and/or mouth at night. Other people may find that surgery cures the problem.

Insomnia – Most people think insomnia means you have trouble falling asleep, but it is more than that. You might find yourself going to sleep instantly at night but waking up hours before you have to. Sometimes insomnia can be caused by stress, medications, illness or even just drinking too much coffee. If you have persistent insomnia, you should contact your primary care provider, who might suggest you undergo a sleep study.

Narcolepsy – This disorder is marked by daytime fatigue and the tendency to fall asleep without warning. Sometime people who suffer with narcolepsy are triggered by stress or shock. Stimulants can sometimes be used to combat the illness. Your doctor may also suggest you work regular naps into your routine.

About Atrium Health Floyd

Since 1942, Floyd, now Atrium Health Floyd, has worked to provide affordable, accessible care in northwest Georgia and northeast Alabama. Today, Atrium Health Floyd is a leading medical provider and economic force. As part of the largest, integrated, nonprofit health system in the Southeast, it is also able to tap into some of the nation’s leading medical experts and specialists with Atrium Health, allowing it to provide the best care close to home – including advanced innovations in virtual medicine and care. At the hub of these services is Floyd Medical Center, a 304-bed full-service, acute care hospital and regional referral center. Atrium Health Floyd employs more than 3,400 teammates who provide care in over 40 medical specialties at three hospitals: Floyd Medical Center in Rome, Georgia; Floyd Cherokee Medical Center in Centre, Alabama; Floyd Polk Medical Center in Cedartown, Georgia, as well as Floyd Behavioral Health Center, a freestanding 53-bed behavioral health facility, also in Rome; and a primary care and urgent care network with locations throughout the service area of northwest Georgia and northeast Alabama.




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