Sleeping Better
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By Puxiao Cen, M.D. | Published May 2006

Sleep is an essential, active state that regenerates the body physically and mentally. And there is no magic
number that defi nes “normal” sleep; some teenagers really do need 14 hours a night. In the United States, about 100 million people of all ages have sleep problems, and more than 80 sleep-related disorders have been identifi ed. These interfere with quality of life and personal health and contribute
to many traffi c and other types of accidents.

Health professionals who work with sleep disorders have created the term “sleep hygiene” to help explain factors that affect sleep. These experts have come up with guidelines for improving sleep hygiene. Here are some tips that may help bring about refreshing sleep.

• Go to bed only when you are sleepy, but try to establish a fairly regular time that works most nights. Although an occasional late night is no problem for most people, a familiar routine helps promote sleep for many of us.
• Get up at the same time each morning, even when you have not had much sleep. If you need to vary your sleep time, adjust bedtime, not wake-up time.
• Get regular exercise, but not within 4 hours of going to bed. Try to set up a consistent morning or afternoon exercise routine.
• Eat at regular times, and keep your evening meal light. Some sleep specialists advise patients to remember that “the later the meal, the lighter the meal.”
• Don’t eat or drink anything containing caffeine within 6 hours of bedtime. Avoid alcohol for several hours before your usual bedtime or whenever you feel sleepy.
• Avoid smoking—altogether, if possible, but certainly at bedtime. Cigarettes contain nicotine, a stimulant that tends to wake you up.
• Use your bedroom for sleep and relaxation— not as an offi ce, television room, or eating area. For the most restful sleep, keep the room as quiet, cool, and dark as possible. If noise is a problem, you might be able to cover unpleasant sounds by turning on a fan or playing soothing music or restful background sounds.
• Don’t use sleeping pills unless your doctor tells you to, and never take sleeping pills if you’ve been drinking alcohol.

If you’ve done all the right things and still can’t sleep, get out of bed. Do something in a different room for a few minutes, such as watching a low-key (or boring) television program or reading a relaxing book. If something is bothering you, write yourself a note so you can think about it in the morning.

If your sleep has been disturbed for more than a month and interferes with the way you feel or function during the day, see your doctor. He or she may refer you to a sleep disorders specialist who can perform tests that help defi ne specific problems. Sometimes medical problems, such as a breathing disorder, cause sleep disturbances. In some cases, short-term use of an appropriate medication helps solve the problem. In any case, ask for help if sleep has become a diffi cult part of your life.