In a recent online forum at the Harvard T.H. Chan School of Public Health, Donn Posner, the forum’s featured speaker, said sleep problems are becoming more common and offered tips for falling and staying asleep.
A summary of his speech was published in The Harvard Gazette. His main points were:
- Even though it may seem counterintuitive after a lost night’s sleep, avoid napping, or at least cut it short.
- Do not sleep late on weekends or after a night tossing and turning. Do not to make up for lost sleep because it only interferes further with your bodies natural rhythm.
- You do not have to maintain your former sleep and waking times, which may have been set by the necessities of a daily commute. Keep a rhythm, even if it’s a different time of day than it used to be.
- Once awake, try to get some sunlight, whether by taking a walk or sitting by a window.
- Keep a regular schedule for meals and exercise.
- Avoid stimulants such as caffeine, nicotine, and electronic devices for several hours before bed.
- If sleeps proves impossible, get out of bed. Do something relaxing — read or do a puzzle. Worrying about sleep exacerbates the problem, so try to distract yourself and keep your bed a place of sanctuary.
How to Get Help for Insomnia/Sleep Problems
The Cognitive Behavior Therapy Center of Silicon Valley specializes in sleep problems in adults, children and teenagers. The Silicon Valley office in Los Gatos serves the Santa Clara County communities of San Jose, Saratoga, Mountain View, Santa Clara, Sunnyvale, Los Gatos, Los Altos, Palo Alto, Cupertino, Campbell and surrounding areas. Contact us at (408) 384-8404 for more information on how we can help you overcome sleep problems.