Summer 2006	Get a Good Night's Sleep
For more information about sleep, log on to My Health eVet at www.myhealth.va.gov. For some people, getting to sleep can be the biggest challenge of the day. To make matters worse, research shows night after night of sleeplessness can damage your memory, not to mention your mood. Adults need about seven to nine hours of sleep a night. But as we get older, our quality of sleep can decline. Periods of continuous, uninterrupted sleep tend to get shorter. You may find you wake up more often during the night and it’s harder to fall back asleep. The good news is, simple changes in your daily routine can help promote sound sleep. Try these tips to improve your sleep hygiene: Keep a sleep schedule. Sleeping and waking up at the same time each day helps program your body for regular sleep. Establish a bedtime routine. It will signal your brain that it’s time to sleep. Go for comfort. Pay attention to your mattress, pillow and bedroom temperature. Don’t worry. Set aside worry time to write down your problems and list possible solutions. Be active. Regular exercise is linked to restful sleep, but don’t exercise within five hours of bedtime. Avoid caffeine and alcohol. They can disrupt getting to sleep and staying asleep. Drink less liquid before bedtime. Waking up to use the bathroom and turning on lights can disrupt sleep. Don’t force it. If sleep doesn’t come within 20 minutes, leave the bedroom and do something else until you feel drowsy. Use your bed for sleeping only. The more awake time you spend in bed — talking on the phone or watching TV — the harder it may be to fall asleep. Play a mental game. Count slowly to 100, or relax each part of your body, starting from your toes and working up to your head. Add some noise … such as that from a fan or radio, can help lull you to sleep. Check your medications. Some drugs cause sleeplessness, so read labels and ask about how a medication might affect your sleep. Don’t try to make up for lost sleep. Sleeping in after a poor night’s sleep may make it harder to fall asleep the next night. Some changes in sleep are just a normal part of aging. Others are not. Insomnia can be a sign of an underlying physical problem. If you have problems sleeping every night or are often too sleepy to carry out daily activities, speak to your VA health care provider about additional ways you can improve the quality and quantity of your sleep.
Summer 2006 VA Health Care, Leading the Way | Caring for a New Generation | Stroke Alert A Diet to Protect Your Brain | Bye-Bye Back Pain | Get a Good Night's Sleep Health Fraud Alert! | VA News and Updates | Wellness Programs

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