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Treatment Options
Sleep Disorders
Helping Yourself
If you are feeling sleep-deprived, you can do many simple things to improve your chances of getting a good night's rest. These include the following:
- Proper sleep hygiene: maintain a regular sleep schedule, go to bed and get up at regular times each day--even on weekends.
- Provide an atmosphere that is conducive to sleep by keeping your bedroom dark and quiet. Set the room temperature at a comfortable level.
- Limit television viewing in the bedroom only use the bed for sleep and sex.Reduce or eliminate caffeine, tobacco, and alcohol use in the four to six hours before bedtime.
- Exercise regularly but not just before retiring for the evening.
- Don't nap later than 3 p.m.
- Wind down in the 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading.
- If you can't sleep, don't spend your time in bed worrying about the sleep you're losing. Instead, get up and perform an activity until you feel you can sleep again. Some experts recommend that performing an activity that you dislike will help your body want to go to sleep.
- See a physician if your insomnia lasts longer than a few days.
Note: The above information is intended to supplement, not substitute for, the expertise and judgment of your physician, pharmacist, or other healthcare professional. It is not intended to diagnose a health condition, but it can be used as a guide to help you decide if you should seek professional treatment or to help you learn more about your condition once it has been diagnosed.
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