Updated July 24, 2006

Getting the Sleep You Need

by David Spero, R.N.

Routine, routine, routine
Sleep doctors recommend having a bedtime ritual, or a set of habits you can form that promote sleep. After sitting at a computer or watching TV, talking or doing physical exercise, many people find it hard to go right to sleep. You need to wind down first. You should faithfully go through your ritual every evening, if possible. Rituals vary from person to person. Whatever works for you is OK. Here are some ideas:

• Dim the lights 20 minutes or so before bedtime (to simulate sunset).
• Take a warm bath.
• Have a snack. Most bedtime snacks will work, but avoid spicy food. Warm milk, herbal tea, and turkey are especially good for many people.
• Do some gentle stretching, but not vigorous exercise.
• Taking acetaminophen or aspirin at bedtime helps some people stay asleep by lowering body temperature, which triggers sleep-inducing signals in the brain.
• Pray or meditate.
• Repeat an affirmation such as, “I have done all I needed to do today.”
• Listen to restful music or nature sounds or a relaxation tape.
• Put on socks or down booties so that cold feet don’t keep you awake.
• Sex can also be a good sleep-inducer for some people.

Some of these things can also help you get back to sleep after waking up in the middle of the night.

Sleep-promoting lifestyles
What you do during the day makes a big difference in how you sleep at night.

Exercise. Bodies need to move. If you don’t move all day, your body won’t want to stay still at night. Of course, exercise also helps blood glucose control. Exercising too close to bedtime could keep you awake, though, so it may be good to avoid vigorous exercises three to six hours before you go to bed.

Stress. Anything that makes your life less stressful helps you sleep, and vice versa. Relaxation and self-soothing skills are crucial and are taught at most sleep clinics. If worries keep you awake, Dr. Hauri suggests spending 10–30 minutes a day (not in the evening) in a “worry session,” thinking of all your worries and writing some ideas on “worry cards.” You know they’ll be there in the morning, so you don’t have to worry at night.

Blood glucose control. Maintain the best possible blood glucose control.

Excess weight. Overweight makes it harder to sleep and can cause sleep apnea. Another reason to get in shape.

Sunlight. Get some sun exposure during the day. Without sunlight, your brain is not properly cued to produce melatonin, the body’s natural sleep aid. Being unable to see sunlight is why most blind people have problems with insomnia.

Get comfortable
Some people can sleep anywhere. Most of us need a quiet, safe, dark room. If you can’t get such a room, a blindfold and/or ear plugs might help. A “white noise generator,” a fan, or a tape of nature sounds can block unwanted noise. Use curtains or shades to block outdoor lights and morning light if it wakes you.

Get a comfortable mattress. Most people can sleep on any decent mattress. You probably don’t need to toss out your current one and spend tons of money on the most expensive model, but mattresses were not designed to last a lifetime, so you will need to replace them every so often. Pillows should also be comfortable. Thinner pillows may give better posture and more comfortable sleep to people who sleep on their backs, while people who sleep on their sides may need thicker pillows for more neck support. Some people like a pillow or bolster behind them when they sleep on their sides, or a pillow under their feet or between their knees to reduce back strain.

Temperature can also be a factor. An overactive radiator could have you waking up in a sweat, so be sure to set your thermostat appropriately.

Also in this article:
Sleep Resources

David Spero is the author of The Art of Getting Well: Maximizing Health When You Have a Chronic Illness (Hunter House, 2002). Find out more about his classes and articles at www.davidsperorn.com.

More articles on General Diabetes & Health Issues

Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.