Sleep Apnea, Snoring, Narcolepsy,
Insomnia and Other Sleep Disorders

narcolepsy, hypersomnia, sleepiness

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Treatments, Tips and Techniques.


SELF-HELP GUIDE TO UNDERSTANDING AND
MANAGING INSOMNIA - 2

How do I start?

I. First, check all of the common insomnia producing factors listed below that are true in your case, then try the recommendations listed for each.

Dietary Habits

-I drink caffeine (coffee, tea, caffeinated soft drinks).

--Eliminate, or restrict amount, avoid during afternoons and evenings

-I drink alcoholic beverages during the evening/before bedtime.

-- Alcohol may make sleep come on faster but for a net loss-by making its quality worse, especially after the first few hours of sleep: and it can make several potentially serious sleep disorders worse. Alcohol should be avoided.
Sleep Habits

-I often sleep in late.
-I doze off prior to going to bed (ex.: in front of the TV).
-I take naps.
-My sleep habits are pretty erratic.
-I go to bed late.

--Establish and stick to a strict schedule. Use an alarm clock if necessary to ensure that you'll be consistently sleepy at bedtime.
--Get up early (if on a day schedule, by 7:00 A.M.)
--Limit any naps to less than 1 hour, and if on a day schedule, don't take them after 2:00 P.M.
--Ensure adequate activity to prevent dozing off prior to bedtime.
--Go to bed earlier (if on a day schedule, by 11:30 P.M.) since many people "get their second wind after midnight".

-I read, work, or watch TV in bed

--Don't! You're probably keeping yourself awake.

-When I can't sleep, I get up and do work/housework, use computer, etc.

--Read something so boring that it puts you to sleep.
Medication Effects

-I take medication or over the counter pills/nasal sprays, etc.

--Recall if their use coincided with onset or worsening of your problem. ---Review all of them with your doctor. Many medicines, even if bought over the counter, make insomnia or sleepiness worse.
Sleep environment
and pre-sleep activities

-I sleep better in beds other than my own: for example, when I travel.

--You may have subconsciously associated your bed with poor sleep and created a self-fulfilling prophecy! Try changing your bedroom.

-I sleep better when on vacation or on weekends.
-I lie awake and can't turn my thoughts off.

--Stress is a likely factor! Obtain relaxation/stress management training (call for doctor for a referral-books/tapes usually aren't adequate). Aromatherapy/sound/light units can prove helpful.

-I often exercise or engage in physical activities in the several hours before bedtime.

--Move physical activities earlier to avoid being "pumped up" when it is time for bed.

-Light and noise often disturbs my sleep.

--Consider dark curtains on windows, ear plugs, etc.

-My bed partner's snoring and/or other sleep problems disturb my sleep.

--Encourage bed partner to address own sleep problems.

-My mattress and/or pillow are uncomfortable: I feel stiff and sore.

--Obtain a good quality replacement for either or both. Sleeping pills and pain pills cannot undo the impact of the surface upon which we sleep.

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COLUMBUS COMMUNITY HEALTH
REGIONAL SLEEP DISORDERS CENTER
Accredited by the American Academy of Sleep Medicine.

Robert W. Clark, M.D., Medical Director
1430 South High Street
Columbus OH 43207

Tel: [614] 443-7800
Fax: [614] 443-6960

e-mail: flamenco@netexp.net

 © Copyright 2006 Robert W. Clark M.D. Inc.