Many non-pharmacological approaches exist to improve falling asleep and
staying asleep. Doctors and health professionals may suggest any of the
following, depending on the type of sleep disruption, the person's
situation, and their specific sleep needs.
- Decrease the light levels in the sleeping environment. Studies have
indicated that the brain has a separate neural pathway to the optical
nerve, separate from the visual path, to detect whether it's day or
night. This detection system could have a direct effect on successful
sleep inducement. Moreover, other studies have shown sleep inducement is
dramatically increased by reductions in light level, in the sleeping
environment. Use appropriate curtains and shading to keep light out or
at minimal levels.
- Setting a quiet time approximately 30 minutes before bedtime—no
computer, television, video games, office work, housework, or other
stressful, dutiful, or mentally stimulating activities—can slow down the
metabolic rate.
- Reading or other light mental activity at bedtime.
- Warm milk contains tryptophan, can help relax the nervous system and
induce drowsiness.
- Getting up to do some quiet activity or slowly walking around until
feeling tired, if one does not fall asleep in bed after 20 to 30
minutes. This may paradoxically increase restlessness in some people.
- Make sure one's sleeping position or posture is comfortable and
provides enough support, especially for the low back.
- Quiet slow paced simplistic music can also help sleep inductment.
Audio music products are available on the market that are designed to
help fulfill this function.
- Avoiding using the bed for activities other than sleep, to maintain
an association between getting into bed and sleeping.
- Avoiding certain drugs (e.g.,
cocaine
and Ritalin), which are stimulants and can adversely affect sleep. Many
non-stimulant medications, including
glucocorticoids, may also cause sleeping problems.
- Avoiding
coffee, tea,
soft
drinks and beverages containing
caffeine[2]
.
- Decrease in body temperature can also help. Studies have shown sleep
inducement is increased when body temperature is lowered. This does seem
to be true from every day experience, by sleep being much more difficult
on a hot night.
- Avoiding a large evening meal, especially if consumed within four
hours of bedtime. Bulky meals may lead to abdominal discomfort, nausea,
or heartburn which disrupt sleep.
- Avoiding vigorous physical activity and exercise for four hours
before bedtime
- Avoiding excessive
stress and worrying, especially in the hours just before bedtime.
