Friday, September 05, 2008

Sleep Maintanence

I looked up about the sleep maintanence thingy, and this was what I came up with (thought I'd post it here for anyone it might help).

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Waking up in the middle of the night is called sleep maintenance insomnia, and it's a common problem. These midsleep awakenings often occur during periods of stress, but depression could be a factor. Sleep maintenance insomnia may also be due to sleep apnea or restless legs syndrome.

To help stay asleep through the night, try some stress-reduction strategies. Make sure to get some exercise into your day, and then set up a quiet, relaxing bedtime routine, such as a warm shower or soft music. Gentle upper body stretches or gentle yoga may help tight muscles unwind. When you wake up in the middle of the night, staying in bed and listening to some soft music or a book on tape with the lights out may help you transition back to sleep. But if you've been struggling to fall asleep for more than 20 minutes, go to another room and do something quiet and relaxing until the urge to sleep returns. It's best to avoid long periods of distress in your bed.

You might also want to avoid foods, drinks or activities that might affect your sleep patterns. Caffeine, alcohol and sugary foods can affect the quality of your sleep. Avoid caffeine after noon, limit alcohol to one drink several hours before bedtime, and pass on late night sweet snacks.

If the problem persists, talk to your doctor. In order to determine the cause and best treatment for such insomnia, you might need a referral to a sleep specialist for further evaluation. Over-the-counter sleep aids rarely offer significant help for this problem. Your doctor may prescribe medication specially designed to help you get back to sleep, combined with specific behavior changes.

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6 comments:

Jess said...

This all sounds very helpful - good night tori!

I'll have try some of that too - it sounds fun. Yoga, music, books on tape.

Sometimes though I just enjoy relaxing in the comfort of my gorgeous bed, kinda trying to sleep but not really that bothered becuase the egyptian cotton is sooo lovely...

Sleep well, Tori. x

Tori_z said...

Jess:
Sounds nice!

The only problem is... I've tried all of these that apply to me (I don't drink alcahol, so that one doesn't apply). They work for some people, but not everyone.

Jayde_Bramblerose said...

Well tori i always wondered what it was called and now i know, and i will try some of the methods and see if they help.

You know you really are full of good information " keep it up " . :)

Tori_z said...

Grandma:
Good luck. :)

ChicagoLady said...

My aunt has both sleep apnea and Restless Leg Syndrome. She takes medication for the RLS, and just recently was confirmed as having sleep apnea. She has an appointment next Sunday night to go back to the hospital to be fitted for her CPAP (Continuous Positive Airway Pressure). It is a sort of mask that goes over her nose and mouth so she gets a constant flow of oxygen into her lungs. If you've ever seen the movie "Top Gun" that's what she'll look like.

Tori_z said...

Chicago:
Haven't seen the movie, but the second you mention those masks a red light goes up with me... I HATE those masks. They smell funny and - personally - I find it harder to breathe with one on because the smell makes me feel like I'm being suffocated, and they make me feel sick.

My opinion of those masks caused a couple of issues at the hospital back in July. They wanted me to wear one after my op... I wasn't having it!