Some sleep disorders and problems may require visits to the doctor to correct the problem. Sleep apnea is one of those problems. However, for most people that have occasional sleeping problems, utilizing simple self-management methods can also be effective.
The first step to overcoming any sleep problem is to identify and carefully tracking your symptoms and sleep patterns.
Keep track of a sleep diary to include:
- Time you went to bed and what time you woke up
- What you remembered from the time you were still awake in bed (what you thought about, and what your position was like)
- Conditions of the bedroom including temperature, lighting and noise level
- The amount and type of food consumed throughout the day
- Your mental state and moods (e.g. stress, anxiety, happiness)
- Supplements or medications taken
Workable Lifestyle Suggestion
- Always try to keep a regular sleep schedule; sleep and get up at the same time every day, including weekends.
- Start exercising regularly if your stress level is high.
- Do not take heavy evening meals with caffeinated drinks or alcohol.
- Set aside enough time for sleep; you need at least seven to eight hours each night in order to feel refreshed.
- Make sure your bedroom is dark, cool, and quiet; cover all blinking electrical displays including cellular phone standby lights, use heavy curtains to block light from windows, even try to use a mask to shield your eyes.
- Do not create a habit of taking sleeping pills too often; your brain could eventually get lazy when producing melatonin and you may start to be dependent on the pills.
- Stay off your TV, smartphone and computer for at least an hour before your bedtime; Looking at those electronic screen lights can stimulate your brain function and reduce the production of melatonin. Dim some lights half an hour before bedtime.