Have you ever had trouble falling asleep or staying asleep?

Many of our daily activities and parts of our routine contribute to our ability to fall and stay asleep. Certain foods and drinks contain substances that can either help us fall asleep or may keep us awake. Other medical conditions such as chronic obstructive pulmonary disease (COPD and other restrictive airway diseases), acid reflux disease, and congestive heart failure may affect our ability to achieve adequate rest due to “variations in airway resistance” and changes in our posture during sleep.

According to the National Sleep Foundation, sleep hygiene is defined as, “a variety of practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”

Here are some things you can do (or not do) to help decrease time to falling asleep and help you stay asleep.

Do:

• Establish a regular routine. Your body gets used to recurring activities. Doing the same thing every night, such as eating dinner, showering, then reading a book can help you slowly relax as you get ready for bed.
• Make your sleep environment comfortable.
• Turn off cellphones and televisions.
• Use soft lighting.
• Adjust the temperature in the room.
• Light cardio or aerobic exercise, such as walking or cycling, can aid in restful sleep.

Don’t:

• Take naps throughout the day, especially close to bedtime. Your circadian rhythm or sleep-wake cycle can be thrown off making it harder for your body to know when to produce hormones like melatonin that aid in sleep induction.
• Drink caffeine or use other stimulants close to bedtime. These substances can over power your natural ability to fall asleep.
• Engage in strenuous activity (i.e. furniture lifting).
• Use your bedroom for activities such as studying or catching up on work. Your body may begin to associate the bedroom with stimulating activities and may not begin to relax or put you in a restful state.

People with other medical conditions:

If you have GERD or acid reflux:

• Don’t eat spicy foods close to bedtime. If you do, drink plenty of water and pre-treat with recommended medications like ranitidine or famotidine 30 minutes before your meal.
• Raise the head of your bed to keep food from re-entering the esophagus where it causes heart burn.

If you have congestive heart failure or CHF:

• Restrict the amount of sodium and water you consume. This helps to prevent the buildup of fluid around the lungs that can make it difficult to breathe.

If you have COPD or other restrictive airway disease:

• Take your medications as directed by your physician, even when you feel well. Your controller inhalers usually have a steroid or other medication to decrease the inflammation in the airway making it easier to breathe.
• Adjust your posture in bed to get the best air flow to your lungs.

Follow these tips and you’ll be sleeping like a baby.