Many people experience problems with getting a good night's rest. You don't have to have a diagnosis of insomnia to be in this category. Things that can interfere with getting a good night's rest include:
- different work schedules, such as having to work a swing shift, 2 days on first, 1 day on 2nd and so forth
- stress and anxiety
- unable to get off the smart phone or internet
- certain foods you eat
- something you drank
- numerous health conditions
- medications
Here are a few tips to help you sleep better.
- Be mindful of how much caffeine you take in and cut down on it. Caffeine can definitely interfere with sleep and it has been known that even when you fall asleep, the sleep of a caffeine drinker is light.
- Smoking or chewing tobacco has been known to cause people NOT to sleep. Nicotine is a central nervous system stimulant that can cause insomnia. Nicotine will speed your heart up, raise your blood pressure and create faster brainwave activity of which all interferes with sleeping soundly.
- Stop alcohol consumption as it depresses the nervous system, so that even a small nightcap drink can interfere with some people's sleep, while others may use a nightcap to get to sleep.
- Keep your sleeping area dark and cool.
- Don't watch T.V. or eat in your sleeping room except with the exception of listening to music designed to make you drift off to sleep. Some people use reading to drift off to sleep and it works for them, while others should avoid reading or watching T.V., etc.
If you find crossing several time zones upsets your sleep, consider the following tips:
- If your trip is a short one passing through one or two time zones, you might try waking up, eating, and sleeping on your regular home schedule. When you get to where you are going schedule appointments and activities for times when you would be alert at home.
When traveling longer distances:
- Move mealtimes and bedtime incrementally closer to the schedule of your destination for several days before your trip
- While on the flight, drink plenty of fluids with the exception of caffeine or alcohol. Studies show caffeine and alcohol can cause dehydration which makes jet lag symptoms even worse.
- Change your bedtime as quickly as you can upon arrival to your destination. Don't go to bed until it is bedtime in the new time zone.
- The sun can help you readjust. If you have flown west to east, get out in the early morning sun. If you need to wake up later, you have flown east to west, expose yourself to late afternoon sunlight.
Sleep is so important for good health. Take it seriously, as serious as your meal times and exercise routines.
Don't forget your supplements when you travel. Changes in that routine can affect your sleep patterns as well.
DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL. THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.
