![]() ![]() For the Mayo Clinic News Network, I'm Vivien Williams. Dont hold her, rock her, or let her rely on a pacifier or bottle to get to. Vivien Williams: He also suggests keeping your bedroom as dark and quiet as possible. Reinforce your childs appropriate bedtime by using a consistent bedtime routine. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed. Number two, theyre psychologically addictive, meaning, I dont want my sleeping pill and Ill never go to sleep last night. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. It's not for spreadsheets, it's not for watching TV. To help stay asleep through the night, try some of these strategies to relieve insomnia: Establish a quiet, relaxing bedtime routine. ![]() The bedroom, the bed is for sex and sleep. Somers: We've got bright lights all over the place, and then we switch the lights off, we lie in bed and expect to sleep. Somers offers the following tips: Avoid alcohol and big meals before bed don't exercise right before bed and turn off all screens, including your smartphone, an hour before bed.ĭr. Picture a relaxing scene that involves sleep and build that scene in your mind. Taking a long nap may sound tempting when youre feeling groggy from being sick, but lengthy naps can actually interfere with your night-time sleep routine. Vivien Williams: Poor sleep may increase your risk of conditions such as heart disease, obesity, depression, dementia. Start by trying to take your mind off any racing thoughts. Somers: Sleep is very much a multidisciplinary specialty for good reason because sleep affects all the organs of the body. After the occasional night of poor, broken or even non-existent sleep, you may well feel tired and irritable. Fortunately, there are a number of steps you can take to turn things around. Virend Somers is a cardiologist who studies sleep.ĭr. What causes waking up too early There are several reasons why you might wake up earlier than you want to and with fewer hours of sleep than you’re used to getting. If you regularly have a tough time falling or staying asleep, chances are the cause is either something you’re doing (like drinking coffee late in the day) or something you’re not doing (like getting rid of the stress that keeps you awake). ![]() Virend Somers, M.D., Ph.D.: When you don't sleep well, bad things happen. ![]()
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