Question
Hi Karel. For probably 3-4 years I've had the following sleep problem. I usually fall asleep initially with little problem. The problem is I awake usually within 3-5 hours and can not fall back asleep. After waking up like this I feel very tired and sleepy but somehow not relaxed or comfortable. Occasionally I'll drift back asleep but then it's a very light sleep usually just for an hour or 2 at best.
I've been to 2 acupuncturists with no tangible results. I know I'm not functioning at 100% during the day due to this sleep deprivation. Most books seem to focus more on initially falling asleep. Can you give any input or advice. Thank you
Answer
You must go to bed and awaken the same time each day regardless of little or much
sleep you got the night before. This starts to reset your sleep clock
3 hours before bedtime stay away from
tea, coffee, caffeine, caramel colored soda like, coke,pepsi, ginger ale,
or root beer, chocolate and exercise .All these make for restless sleep.Do the following religiously for 4-6 weeks although some have seen changes in as little as 2 weeks.
Make sure room is quiet and dark. When you go to bed if you start to
twist and turn or if you wake up in the middle of the night and cant
go back to sleep, twist and turn for only 20 minutes, then get up, go
into a different room and read a book or magazine only! No computer!
When you start to doze immediately go back into the bedroom.This retrains
the brain into thinking that the bedroom is for restful sleep only. Do
this as many times as you awaken thru the night, it will lesson.
30 minutes before bedtime take a hot bath and immerse hands under the
water.Latest research states that the palms of the hand when immersed
in hot water send signals to the brain to relax. 15 minutes before bedtime\
drink a glass of warm milk. Milk when heated contains tryptophan, a
natural amino acid sleep inducer. Go to sleepnet.com click on disorders
insomnia for more tips. Feel free to email again , Karel
