Want better sleep at night? Don't exercise before bed

Handle on Health

By Judith Allender

(Updated: Friday, May 02, 2008, 2:44 PM)

Are you one of the millions who toss and turn all night and wish for a solid night of sleep? Sometimes there are medical reasons why sleep comes with difficulty.

Other times there are things you are doing that inhibit sleep. Hopefully some of this information will sort it out for you and give you, and your family, a more restful night.

If you are a new mother hormonal changes and having your sleep interrupted by infant feedings throughout the night might be the reason sleep escapes you. If you are a peri- or postmenopausal woman, fluctuating hormones can play a part in the wake-sleep cycle. For others chronic illnesses or a combination of illnesses, and the medications used to treat them, can cause interrupted sleep. And then there is always stress.

My sleeping patterns were disturbed more by stress than any of the other factors. I napped when my babies napped to catch up on sleep. I flung off the sheets or opened the windows when "hot flashes" got the best of me at night.

But nothing disturbed my sleep more than when I was working on my dissertation or the several times I was trying to meet a publisher's deadline for a massive textbook I was writing.

These stressful periods passed, the kids are raised, the hormones are gone and I sleep a lot better. However, if your life has seemed to calm down and you still can't sleep well you might need to do something about your sleep environment.

If you have checked with your health care practitioner and you have no underlying health problems such as sleep apnea, recently gained a lot of weight causing breathing difficulty at night, or taking medications in a combination that causes insomnia, then work on your environment.

Here are some tips for a more restful sleep:

Find a daily sleep routine and stick to it.

Avoid getting in the habit of napping - this will disturb any sleep routine.

Don't drink alcohol, caffeine, or eat spicy or sugary foods for at least four hours before going to bed. The food and drink will keep you awake.

Keep your exercise regimen, but don't do it before bedtime.

Keep your bedroom well ventilated and a little cooler than the rest of the house. Make sure your bedding is comfortable and having clean sheets is an incentive too.

Do not sleep with the TV on. Block out all distracting noises and eliminate as much light as possible.

Establish a pre-sleep ritual, a light snack high in tryptophan such as warm milk and a banana, reading awhile, or practicing relaxation techniques.

Reserve your bed for sleep and sex.

Get into your favorite sleeping position, and if you don't fall asleep within 30 minutes, get up go into another room and read until you feel sleepy.

No TV.

These tips will help you get wonderful sleep. If you feel rested your day will be more enjoyable. Do what you can to sleep well to stay well.