Consider seeking help form the UNM Health System Sleep Disorders Centers if:
- Your sleep is unsatisfactory for three or more weeks.
- You sleep when you do not plan to in the daytime.
- An observer notices unusual or concerning sleep behaviors.
Here are some suggestions to help ensure you get a full, restful night’s sleep every day:
- Establish a regular schedule by going to bed and getting up at the same time each day. Do not go to bed until you are sleepy.
- Exclude or limit naps.
- Plan for a comfortable bed and bedroom. It should be slightly cool, dark and quiet. Get a comfortable mattress and pillows.
- Use your bedroom for only sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.
- Sleep alone if your bed partner disturbs your sleep.
- Have a relaxing bedtime routine, which might include a warm bath, music and meditation.
- Provide your body with good nutrition and fluids.
- Go easy on liquids in the evening.
- Avoid heavy meals late in the evening. Finish eating two to three hours before your regular bedtime.
- Light evening snacks are okay.
- Avoid caffeine-containing products such as coffee, tea, soda, etc.
- Avoid alcoholic beverages, especially after dinner, as it can lead to disrupted sleep later in the night.
- Avoid nicotine, especially near bedtime.
- Walk for 30 minutes or more daily at a set time, early in the day.
- Get daily sun exposure for 30 minutes or more (be sure to use sunscreen!)
- If you tend to worry, schedule a time early in the day to worry. Write your worries with possible solutions in a journal or talk them over with a friend.
- When unable to fall asleep get out of bed. Go to another room to relax with music, TV or a book until you are sleepy.
Schedule an appointment: (505) 272-4866