By Kathy Sinkin, RN, CDE
I can’t remember the last time I had a good night’s sleep, the kind of sleep you get when you close your eyes and the next thing you know the alarm is going off. How can we get the sleep we need? Here are some ideas:
- Exercise: Physical activity can decrease stress and make you feel more relaxed. However, if you work out too close to bedtime, the physical activity can stimulate you rather than slow you down.
- Say goodnight to electronics: Experts recommend that you shut off T.V, computers, and phones an hour or more before lights out. Nothing says “wake up” like the buzz of a text or the ping of an instant message.
- Try to go to bed and wake up at the same time every day to create a routine that allows your body to accept sleep. If you go back to sleep after your alarm goes off, sometimes you wake up groggy.
- Avoid alcohol and caffeine: Many people think that alcohol or drugs will make them relaxed and drowsy. Drugs and alcohol disrupt sleep, increasing the chance of waking up in the middle of the night.
- Expect a good night’s sleep: Stress can trigger insomnia, so the more you agonize about not sleeping, the longer you’ll lie awake staring at the ceiling. Practice breathing exercises and try to relax.
Kathy Sinkin is a Registered Nurse and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at kas239@cornell.edu