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Get help with insomnia

Alternative Ways to Improve Your Sleep and Manage Insomnia

Millions of Americans are suffering from lack of sleep, or falling to sleep. Here is some advice to help you start a good night sleep. Following the principles every night helps you manage a peaceful sleep and wake up rested.
What are some alternative ways to manage insomnia?

• Don’t watch television before bed, or while trying to fall asleep.
• Don’t eat right before going to bed; have a light snack if you are hungry.
• Sleep in a dark and quiet room at a cool temperature; try using a fan or other machine that will provide white noise to help you fall asleep.
• Try relaxation techniques while lying in a bed
• Reflect on attitudes and belief about sleep
• Avoid taking long afternoon naps
• Keep a sleep log
• Get up at a consistent time and go to bed at a consistent time.
• If you find that you cannot fall asleep within 30 minutes, try reading or another quiet activity until you become sleepy
• Exercise each day, but not before bedtime
• Limit or eliminate alcohol, caffeine, nicotine, especially within four hours of bedtime
• Get into a bedtime routine in preparing for bedtime
• Wear something comfortable to bed

To seek further help call Valencia Medical Center at 661-222-9117.

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