What steps can I take to relax my mind before I go to sleep?
- Consider meeting with a mental health professional if you need help controlling or getting rid of troubling thoughts and worries that keep you awake and add to your stress level. (28)
- Make a list of the things you need to do for the next day. This helps to reduce worries about upcoming deadlines and other stresses. (29)
- If you can’t fall asleep within 20 minutes of getting into bed, leave the bedroom and do something relaxing, like reading, listening to soothing music or relaxing stretches until you feel ready to go back to bed.
- Take a hot bath before bed. It may help you feel more sleepy, more relaxed and more ready to sleep. (30)
- Some people meditate, or use deep breathing exercises or hypnosis, to help them sleep better.
- Biofeedback can help you be mindful of body signs, such as heart rate and muscle tension, that may be linked to poor sleep patterns. (31)
- Don’t push yourself to fall asleep. If you worry about sleeping, it cankeep you awake. (32)
What are some tips to help me get a good night’s sleep?
Here are some ways to help change your sleep patterns:
- Don’t get into bed until you are ready for sleep.
- Go to bed at the same time each night and wake up at the same time each morning.
- Avoid napping during the day.
- Try to make your room comfortable by adjusting the temperature and by using sheets, blankets and pillows that you like.
- Keep distractions out of the bedroom, like homework and computers, and keep TVs off when trying to sleep.
- Don’t do any heavy exercise within a few hours of going to sleep.
- Keep meals light before bedtime. Avoid big meals and spicy foods.
- Avoid nicotine and drinks with caffeine, such as coffee, sodas and energy drinks. These are all stimulants that can keep you awake.
- Don’t use alcohol to help you sleep. it may help you fall asleep at first but it will disrupt your sleep later in the night. (33)
If it is hard for you to get to sleep, stay asleep or get restful sleep, your healthcare provider may also recommend over the counter or prescription medications.
Heartburn keeps me awake at night. What can I do?
According to recent research, about half the people with heartburn have their worst symptoms at bedtime. Lying in bed can make heartburn worse, leading to increased pain and difficulty sleeping. If your heartburn symptoms are worse at night and disrupt your sleep, talk to your healthcare provider or pharmacist about some of these over the counter treatment options:
- Antacid tablets: These work best for occasional heartburn symptoms by helping to neutralize the acid in your stomach.
- Acid (H2) blockers: These are used to treat heartburn that happens often, and for people who have been diagnosed with GERD. They work by decreasing the amount of acid made by your stomach.
- PPls (proton pump inhibitors): These are used for people who have heartburn often, have been diagnosed with GERD, or thosewho have ulcers. They work by decreasing the amount of acid made by your stomach. They also help the lining of your esophagus (throat) and stomach heal if they have been damaged by too much acid. (34)