Nkechinyerem Eseonu-Ewoh, MD, is a board-certified family medicine physician with the Mid-Atlantic Permanente Medical Group. She sees patients at the Kaiser Permanente Woodlawn Medical Center.
There’s no sugar coating it: We in the DMV lead busy lives. Whether working a demanding job, caring for kids or elderly parents, coping with politics, or commuting an hour or more a day, we tend to have a hard time slowing down. And we tend to have a hard time sleeping.
As a doctor at Kaiser Permanente, I regularly see patients who either have a hard time falling asleep, staying asleep or simply making time for sleep. In recent months, I have talked to even more patients about sleep challenges. Many people just cannot turn their mind off at night and are frustrated that they aren’t getting enough shuteye.
They know how important sleep is but just can’t get enough.
We know that sleep:
- Helps regulate our mood and enables us to better cope with stress
- Lowers our risk of cardiovascular disease
- Gives the body time to heal itself and grow new cells
- Helps the brain learn, make connections and form memories
- Helps us maintain a healthy weight. If you don’t sleep well, you likely will have more stress, which can lead to eating unhealthy foods, which can lead to weight gain. It’s a tough cycle!
Ideally, adults should get seven to nine hours of sleep a night.
Try These Tips to Get More Sleep
Keep a fixed sleep schedule. Try to go to bed at the same time every night and wake up at the same time every morning, regardless of whether it’s a weekday or weekend. Sticking to a sleep schedule keeps your body on track. Even if you can’t go to sleep and wake up at exactly the same time, try to keep it close. Meaning: Don’t sleep for four hours on a weekday and then 10 hours on a weekend.
Keep your bedroom cool. Research has shown that keeping your room around 65 to 68 degrees promotes good sleep.
Keep your bedroom dark. If your room isn’t dark naturally, try blackout shades. This is especially important for shift workers who may sleep during the day.
Keep your bedroom quiet. A white noise machine or ear plugs can help create the right sleep environment.
Limit or avoid naps. Everyone loves a good nap, but naps may do more harm than good. Napping during the day disrupts sleep patterns at night. I have many patients who are retired who enjoy napping during the day but then find their nighttime sleep is interrupted. If you feel you must nap, try to limit the nap to 20-30 minutes. And if you are going to nap, do so routinely, at a set time each day, so that your body is used to it.
Don’t drink alcohol too close to bedtime. Alcohol may help you fall asleep, but drinking alcohol has been shown to disrupt sleep patterns and to prevent people from getting the restorative, quality sleep they need. If you drink, avoid doing so within several hours of going to bed.
Don’t drink caffeine in the evening. Caffeine is a stimulant. Scrap the coffee in the late afternoon and evening.
Wait two to three hours after eating before going to bed. This allows time for food to digest and reduces the risk of acid reflux and other digestive issues which can disrupt sleep
Limit liquids after 4 p.m. if you know you wake up during the night to use the bathroom. Try to drink more earlier in the day so you are well hydrated, but try to stop in the late afternoon if going to the bathroom during the night is a habit for you.
Exercise during the day — but not too close to bedtime. Exercise is great and is best done during the day, not when you are trying to wind down.
Create a soothing bedtime routine. A warm bath? A cup of chamomile tea? Listening to soft music? All are great ways to quiet the mind before bedtime. And if you do something calming on a consistent basis, your body will start associating that with sleep and signal to your brain that it is time to shut down.
Put down the phone. Stop scrolling social media or using your phone for work or even pleasure before bed. The light from the screen keeps us up. If you must use an electronic device, try using the nighttime display feature.
If you just can’t fall asleep, don’t stay in bed. After about 20 minutes, get up and read a book until you start feeling drowsy, and then go back to bed. You want your brain to associate your bed with sleep; if your mind is wandering or you are tossing and turning, get up.
If you try these tips and you still have trouble sleeping, reach out to our doctor. You may have an underlying health problem that is disrupting your sleep — a problem that we can treat! I have treated patients who have sleep apnea, restless legs syndrome, prostate problems, pelvic floor problems, bladder conditions, anxiety, stress and depression. Once we treat those problems, sleep improves.
Medications and Sleep
There are several medications approved to help sleep, but they come with side effects and generally aren’t recommended for long-term use. If you need medicine for sleep, work closely with your doctor to come up with a plan that is right for you.
Be careful with over-the-counter products. I don’t recommend melatonin in large doses and for long periods of time. I also don’t recommend using products meant to help you sleep when you have a cold or congestion as a sleep solution when you are otherwise healthy.
Medications to treat other health problems – such as anxiety or a bladder condition – that may be interrupting your sleep can be very helpful. Your doctor can diagnose and discuss medication options with you.
Bottom line: Getting good, restorative sleep is vital to your overall health. If you are struggling with your sleep, reach out for help.
Feature image, stock.adobe.com
