VISN 2: Veterans' Wellness, Spring 2007

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VA Healthcare Network Upstate New York - VISN 2

Spring 2007

VA Wellness Programs

Ask the Expert

This issue's expert:
Dawn L. Edwards, Ph.D., clinical psychologist, Integrated Primary Care Coordinator for VA Healthcare Network Upstate New York

Q: I’ve been having trouble sleeping lately. How can I get a good night’s sleep?

A: Insomnia, difficulty falling or staying asleep, is a common problem. Fortunately, you can do several things to sleep better, such as:

Set the mood. Make sure the room is dark, quiet and not too warm and the bed is comfortable. Listen to soothing music.

Have a ritual. Following the same routine each night before bed will help prepare you for sleep. Brush your teeth, take a shower, read a book, do relaxation exercises or say your prayers.

Eat a snack. Snacking on simple carbohydrates, like a bowl of cornflakes, increases blood levels of tryptophan, an amino acid that promotes sleepiness. A glass of milk — either warm or cool — can also help.

Reset your body clock. Stick to a sleep schedule by going to bed and waking up at about the same time each day. This will help set your internal clock.

Don’t watch the clock. Turn the clock away from the bed to prevent clock watching, which can increase your stress and frustration.

Avoid stimulants. Caffeine, nicotine, alcohol and some over-the-counter medicines can keep you up. While alcohol and nicotine may seem relaxing, both can interfere with staying asleep.

Unwind your mind. Take slow, deep breaths while thinking about a pleasant, relaxing place. Using your imagination to help you relax can lull you to sleep.

Manage stress. Problem solve during the day instead of worrying at night. Write down your thoughts and concerns or talk to someone you trust.

Seek help for snoring. It’s not just disruptive to your bed partner; snoring hampers your ability to get a good night’s sleep and may be a sign of a more serious problem. If you regularly snore, talk to your doctor.

Still can’t sleep? Talk to your VA primary care provider or behavioral health provider in your primary care clinic for more suggestions.

VA Healthcare Network Upstate New York is dedicated to improving the health of our veterans. To help you stay healthy and informed, we are pleased to offer the following wellness programs designed especially for veterans. For more information including dates, times and locations, please call one of the numbers listed below.

Stress Management
Individual counseling is available to help you manage your stress. For more information, call:

Albany (518) 626-5339
Bath (607) 664-4331
Buffalo (716) 862-8595
Canandaigua (585) 393-7252
Syracuse (315) 425-3485

Diabetes Management
Develop self-management tools, learn tips on nutrition and exercise to reduce your risk of diabetic complications. For more information, call:

Albany, contact your primary care provider
Bath (607) 664-4614 or (607) 664-4626
Batavia (585) 297-1000, ext. 72555
Buffalo (716) 862-884
Canandaigua (585) 393-7109 or (585) 393-7126
Syracuse (315) 425-2432

Understanding Your Medications
Individual counseling is offered for veterans who need help managing medications. For more information, call:

Albany (518) 626-5780
Bath (607) 664-4413, then press 2
Buffalo (716) 862-881 or (716) 862-3223
Canandaigua (585) 393-7122, then press 2
Rochester Outpatient Clinic (585) 463-2697,
then press 2
Syracuse (315) 425-44 00, ext. 52026, then press 2

Depression and the Elderly
Individual and group counseling is available to help veterans deal with late-life depression. For more information, call:

Albany (518) 626-5339
Bath (607) 664-4301
Buffalo (716) 862-8595
Canandaigua (585) 393-7250
Syracuse (315) 425-3485

Dementia Care Services
Held quarterly in Albany and monthly in Buffalo, the workshop covers a variety of dementia-related topics of interest to patients and caregivers. For more information, call:

Albany (518) 626-6051
Buffalo/Batavia (716) 86 2-3158
Canandaigua (585) 393-7901

MOVE! Program
This national weight-management program is designed to help veterans lose weight, keep it off and improve their health. For more information, visit www.move.va.gov or call:

Albany (518) 626-6871
Buffalo (716) 862-8593
Batavia (585) 297-1051
Bath (607) 664 -4522 (Red Team)
or (607) 664 -4523 (White Team)
Syracuse (315) 424-2615
Canandaigua (585) 393-7469
Rochester Outpatient Clinic (585) 463-2757

Reviewed/Updated Date: April 20, 2007