Re: Sleep: A website that is helpful; and alcohol

[Guest guest]

Getting better --and the suggestions below-- take work. I thought I was going

to die.

But I am getting better. I can only share what helped me - my experience.

One woman I met on a forum has been terribly ill from silicone chin implants.

She was disabled, but has gone to great lengths to avoid habituating medication,

and to

put all her efforts into rehab and recovery. She uses water therapy, which she

finds

helpful, along with many other things. She is now starting her own business and

going off

of disability. This kind of work takes effort, but it is worth it. She is an

inspiration to me.

Here is a website that discusses 'sleep hygiene' and has some helpful links.

The

suggestions here are exactly what my doctor told me

http://www.umm.edu/sleep/sleep_hyg.html

From that website:

Your Personal Habits

Fix a bedtime and an awakening time. Do not be one of those people who allows

bedtime

and awakening time to drift. The body " gets used " to falling asleep at a certain

time, but

only if this is relatively fixed. Even if you are retired or not working, this

is an essential

component of good sleeping habits.

Avoid napping during the day. If you nap throughout the day, it is no wonder

that you will

not be able to sleep at night. The late afternoon for most people is a " sleepy

time. " Many

people will take a nap at that time. This is generally not a bad thing to do,

provided you

limit the nap to 30–45 minutes and can sleep well at night.

Avoid alcohol 4-6 hours before bedtime. Many people believe that alcohol helps

them

sleep. While alcohol has an immediate sleep-inducing effect, a few hours later

as the

alcohol levels in your blood start to fall, there is a stimulant or wake-up

effect.

Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages

such as

coffee, tea and many sodas, as well as chocolate, so be careful.

Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect

your

ability to stay asleep.

Exercise regularly, but not right before bed. Regular exercise, particularly in

the afternoon,

can help deepen sleep. Strenuous exercise within the 2 hours before bedtime,

however,

can decrease your ability to fall asleep.

Your Sleeping Environment

Use comfortable bedding. Uncomfortable bedding can prevent good sleep. Evaluate

whether or not this is a source of your problem, and make appropriate changes.

Find a comfortable temperature setting for sleeping and keep the room well

ventilated. If

your bedroom is too cold or too hot, it can keep you awake. A cool (not cold)

bedroom is

often the most conducive to sleep.

Block out all distracting noise, and eliminate as much light as possible.

Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or

recreation

room. Let your body " know " that the bed is associated with sleeping.

Getting Ready For Bed

Try a light snack before bed. Warm milk and foods high in the amino acid

tryptophan,

such as bananas, may help you to sleep.

Practice relaxation techniques before bed. Relaxation techniques such as yoga,

deep

breathing and others may help relieve anxiety and reduce muscle tension.

Don't take your worries to bed. Leave your worries about job, school, daily

life, etc.,

behind when you go to bed. Some people find it useful to assign a " worry period "

during

the evening or late afternoon to deal with these issues.

Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few

minutes of

reading, can help you sleep.

Get into your favorite sleeping position. If you don't fall asleep within 15–30

minutes, get

up, go into another room, and read until sleepy.

Getting Up in the Middle of the Night

Most people wake up one or two times a night for various reasons. If you find

that you get

up in the middle of night and cannot get back to sleep within 15–20 minutes,

then do not

remain in the bed " trying hard " to sleep. Get out of bed. Leave the bedroom.

Read, have a

light snack, do some quiet activity, or take a bath. You will generally find

that you can get

back to sleep 20 minutes or so later. Do not perform challenging or engaging

activity such

as office work, housework, etc. Do not watch television.

A Word About Television

Many people fall asleep with the television on in their room. Watching

television before

bedtime is often a bad idea. Television is a very engaging medium that tends to

keep

people up. We generally recommend that the television not be in the bedroom. At

the

appropriate bedtime, the TV should be turned off and the patient should go to

bed. Some

people find that the radio helps them go to sleep. Since radio is a less

engaging medium

than TV, this is probably a good idea.

Other Factors

Several physical factors are known to upset sleep. These include arthritis, acid

reflux with

heartburn, menstruation, headaches and hot flashes.

Psychological and mental health problems like depression, anxiety and stress are

often

associated with sleeping difficulty. In many cases, difficulty staying asleep

may be the only

presenting sign of depression. A physician should be consulted about these

issues to help

determine the problem and the best treatment.

Many medications can cause sleeplessness as a side effect. Ask your doctor or

pharmacist

if medications you are taking can lead to sleeplessness.

To help overall improvement in sleep patterns, your doctor may prescribe sleep

medications for short-term relief of a sleep problem. The decision to take

sleeping aids is

a medical one to be made in the context of your overall health picture.

Always follow the advice of your physician and other healthcare professionals.

The goal is

to rediscover how to sleep naturally.

==============

>

> >When I had the parasite years ago I could not sleep at all, would

> >get maybe on a good night three hours. I had a doctor tell me to

> >drink one glass of wine right before I went to bed. No more than one

> >glass, anymore would cause and unrestful sleep but one worked. He

> >said that it was safer than going on sleep meds. You know it really

> >worked for me. Now if I feel that I am to stressed or unable to

> >sleep I just pour my self a glass of red wine and sleep like a baby.

> >And you know what they say about red wine. Its good for your heart

> >too.

> >Its safe as long as you don't go overboard. We don't want to see you

> >have to go to AA meetings. :)

> >

> >Love Cricket

> >

> >

> >

> >

> >

> >