SLEEP TIPS for BETTER SLEEP
Relaxation / More Comfort / Better Sleep
If you have sleep challenges, this information may be useful. Ask your doctor about medications such as prazosin which have been recommended by the VA / DoD and if it is appropriate for you to be evaluated by a sleep study to determine your specific challenges.
Walter Reed Army Medical Center Good Sleep Hygiene Handout:
1. Maintain a regular bedtime and awakening time schedule including weekends. Get up about the same time every day, regardless of what time you fell asleep.
2. Establish a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime many include a warm bath or shower, aroma therapy, reading, or listening to soothing music.
3. Sleep in a room that is dark, quiet, comfortable, and cool; sleep on comfortable mattress and pillows.
4. Use your bedroom only for sleep and sex. Have work materials, computers, and TVs in another room.
5. Finish eating at least 2-3 hours prior to your regular bedtime.
6. Avoid caffeine within 6 hours; alcohol & smoking within 2 hours of bedtime.
7. Exercise regularly; finish a few hours before bedtime.
8. Avoid naps.
9. Go to bed only when sleepy. Lay in bed only for sleeping, not for work or watching TV.
10. Designate another time to write down problems & possible solutions in the late afternoon or early evening, not close to bedtime.
11. After 10-15 minutes of not being able to get to sleep, go to another room to read or watch TV until sleepy.
1. Maintain a regular bedtime and awakening time schedule including weekends. Get up about the same time every day, regardless of what time you fell asleep.
2. Establish a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime many include a warm bath or shower, aroma therapy, reading, or listening to soothing music.
3. Sleep in a room that is dark, quiet, comfortable, and cool; sleep on comfortable mattress and pillows.
4. Use your bedroom only for sleep and sex. Have work materials, computers, and TVs in another room.
5. Finish eating at least 2-3 hours prior to your regular bedtime.
6. Avoid caffeine within 6 hours; alcohol & smoking within 2 hours of bedtime.
7. Exercise regularly; finish a few hours before bedtime.
8. Avoid naps.
9. Go to bed only when sleepy. Lay in bed only for sleeping, not for work or watching TV.
10. Designate another time to write down problems & possible solutions in the late afternoon or early evening, not close to bedtime.
11. After 10-15 minutes of not being able to get to sleep, go to another room to read or watch TV until sleepy.
Want a Good Night’s Sleep?
By Dr. Joseph Mercola, MD
Mercola.com February 04, 2022
Optimizing Your Sleep Sanctuary:
1. Sleep in complete darkness, or as close to it as possible.
2. Keep the temperature in your bedroom no higher than 70 degrees F.
3. Eliminate electric and electromagnetic fields (EMFs) in your bedroom.
4. Move alarm clocks and electrical devices away from your bed and avoid using loud alarm clocks.
5. Adopt a neutral sleeping position.
6. Reserve your bed for sleeping.
7. Consider separate bedrooms.
Preparing for Bed:
8. Get to bed as early as possible, ideally around 10 PM.
9. Maintain a consistent bedtime.
10. Establish a relaxing bedtime routine.
11. Avoid drinking fluids within two hours of going to bed.
12. Go to the bathroom right before bed.
13. Avoid eating at least three hours before bedtime, particularly grains and sugars.
14. Minimize use of electronics, both during the day and in the evening.
15. Do some controlled breathing exercises.
16. Take a hot bath, shower or sauna before bed.
17. Wear socks to bed.
18. Wear an eye mask to block out light.
19. Put your work away at least one hour before bed (preferably two hours or more).
20. Avoid watching TV right before bed.
21. Listen to relaxation CDs.
22. Read something spiritual or uplifting.
23. Journaling.
Lifestyle Suggestions That Enhance Sleep:
24. Reduce or avoid as many drugs as possible. (Discuss with your primary care physician.)
25. Avoid caffeine.
26. Avoid alcohol.
27. Exercise regularly, but not within three hours of bedtime.
28. Lose excess weight.
29. Avoid foods you may be sensitive to.
30. Have your adrenals checked by a good natural medicine clinician.
31. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician.
If All Else Fails:
32. My current favorite fix for insomnia is Emotional Freedom Technique (EFT).
33. Boost your melatonin
By Dr. Joseph Mercola, MD
Mercola.com February 04, 2022
Optimizing Your Sleep Sanctuary:
1. Sleep in complete darkness, or as close to it as possible.
2. Keep the temperature in your bedroom no higher than 70 degrees F.
3. Eliminate electric and electromagnetic fields (EMFs) in your bedroom.
4. Move alarm clocks and electrical devices away from your bed and avoid using loud alarm clocks.
5. Adopt a neutral sleeping position.
6. Reserve your bed for sleeping.
7. Consider separate bedrooms.
Preparing for Bed:
8. Get to bed as early as possible, ideally around 10 PM.
9. Maintain a consistent bedtime.
10. Establish a relaxing bedtime routine.
11. Avoid drinking fluids within two hours of going to bed.
12. Go to the bathroom right before bed.
13. Avoid eating at least three hours before bedtime, particularly grains and sugars.
14. Minimize use of electronics, both during the day and in the evening.
15. Do some controlled breathing exercises.
16. Take a hot bath, shower or sauna before bed.
17. Wear socks to bed.
18. Wear an eye mask to block out light.
19. Put your work away at least one hour before bed (preferably two hours or more).
20. Avoid watching TV right before bed.
21. Listen to relaxation CDs.
22. Read something spiritual or uplifting.
23. Journaling.
Lifestyle Suggestions That Enhance Sleep:
24. Reduce or avoid as many drugs as possible. (Discuss with your primary care physician.)
25. Avoid caffeine.
26. Avoid alcohol.
27. Exercise regularly, but not within three hours of bedtime.
28. Lose excess weight.
29. Avoid foods you may be sensitive to.
30. Have your adrenals checked by a good natural medicine clinician.
31. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician.
If All Else Fails:
32. My current favorite fix for insomnia is Emotional Freedom Technique (EFT).
33. Boost your melatonin
Sleeping can be hard when your back aches. You toss and turn, and it hurts.
Try to sleep with your back in a neutral position-not arched a lot, but not flat either. This takes pressure off your spine. These two positions can help:
Many people find that these positions work for them, but they may not work for you. Find the position that helps you the most.
If you have a very soft mattress, you may be more comfortable if you sleep on the floor.
To rise from bed:
Regardless of the cause, if insomnia persists for more than a few weeks, it is important to consult a doctor who may schedule you for a medical evaluation and/or sleep study.
7 Reasons to Try Sleeping on Your Left Side
by John Douillard, June 27, 2013
Here are some of Ayurveda’s reasons for recommending the left side for sleep.
Try to sleep with your back in a neutral position-not arched a lot, but not flat either. This takes pressure off your spine. These two positions can help:
- When sleeping on your side, place a pillow between your knees. Try to keep your top leg from falling over your bottom leg. You also can put a small, rolled-up towel under your waist.
- When sleeping on your back, place a pillow under your knees. You also can put a small, rolled-up towel under the curve of your back.
Many people find that these positions work for them, but they may not work for you. Find the position that helps you the most.
If you have a very soft mattress, you may be more comfortable if you sleep on the floor.
To rise from bed:
- Roll onto your side and bend both knees.
- Drop your feet over the side of the bed as you push with both arms to sit up.
- Scoot to the edge of the bed and position your feet under your buttocks.
- Stand up, keeping your back in the neutral position.
Regardless of the cause, if insomnia persists for more than a few weeks, it is important to consult a doctor who may schedule you for a medical evaluation and/or sleep study.
7 Reasons to Try Sleeping on Your Left Side
by John Douillard, June 27, 2013
Here are some of Ayurveda’s reasons for recommending the left side for sleep.
- Facilitate lymphatic drainage
- Makes it easier for the heart to pump “downhill”
- Better elimination
- Support healthy spleen function
- Encourages proper digestion
- Helps circulation back to the heart
- Helps bile flow more freely
8 Sleeping Positions and Their Effects On Health
October 26, 2013
Other Links and Background Information:
(Click on the blue links for more information.)
SLEEP
INSOMNIA
SLEEP APNEA
SLEEP HYGIENE Helpful Hints to Help You Sleep
Sleep Disorders Center, University of Maryland Medical Center
Sleep Disorders
Getting a good night's sleep is extremely important to physical and mental health. Left untreated, these may result in serious conditions including heart disease and stroke.
Generally, adults need 7 to 8 hours of sleep. Sleep disorders make it difficult or even impossible to get a good night's sleep. Sleep deprivation can cause increase your fight-or-flight stress hormones, making you feel very stressed. It can also affect your concentration and ability to work, as well as your social life. Your quality of life suffers when you have a sleep disorder.
At the University of Maryland Sleep Disorders Center, our sleep specialists work with you to determine the type and cause of your sleep problems. Together, we develop a personalized treatment plan to ensure you get a good night's sleep.
Conditions
We work with any sleep disorder that interrupts your normal sleep patterns. Our specialists also provide advanced treatment for insomnia and sleep apnea.
Insomnia
One of the most common sleep disorders, insomnia, is trouble falling asleep and staying asleep. Insomnia may be temporary — lasting a few days or weeks — or chronic — lasting more than a month.
Sleep Apnea
This common sleep disorder can be very serious. Sleep apnea, or obstructive sleep apnea, causes shallow breathing or stops your breathing for a few seconds to several minutes.
Sleep Disorders Diagnosis
To determine your sleep disorder, you will meet with one of our sleep specialists and develop a treatment plan that suits your needs. If recommended, you can participate in a sleep study.
Sleep Study
We do overnight sleep studies in our sleep lab to diagnose sleep-related breathing disorders such as:
(Click on the blue links for more information.)
SLEEP
INSOMNIA
SLEEP APNEA
SLEEP HYGIENE Helpful Hints to Help You Sleep
Sleep Disorders Center, University of Maryland Medical Center
Sleep Disorders
Getting a good night's sleep is extremely important to physical and mental health. Left untreated, these may result in serious conditions including heart disease and stroke.
Generally, adults need 7 to 8 hours of sleep. Sleep disorders make it difficult or even impossible to get a good night's sleep. Sleep deprivation can cause increase your fight-or-flight stress hormones, making you feel very stressed. It can also affect your concentration and ability to work, as well as your social life. Your quality of life suffers when you have a sleep disorder.
At the University of Maryland Sleep Disorders Center, our sleep specialists work with you to determine the type and cause of your sleep problems. Together, we develop a personalized treatment plan to ensure you get a good night's sleep.
Conditions
We work with any sleep disorder that interrupts your normal sleep patterns. Our specialists also provide advanced treatment for insomnia and sleep apnea.
Insomnia
One of the most common sleep disorders, insomnia, is trouble falling asleep and staying asleep. Insomnia may be temporary — lasting a few days or weeks — or chronic — lasting more than a month.
Sleep Apnea
This common sleep disorder can be very serious. Sleep apnea, or obstructive sleep apnea, causes shallow breathing or stops your breathing for a few seconds to several minutes.
Sleep Disorders Diagnosis
To determine your sleep disorder, you will meet with one of our sleep specialists and develop a treatment plan that suits your needs. If recommended, you can participate in a sleep study.
Sleep Study
We do overnight sleep studies in our sleep lab to diagnose sleep-related breathing disorders such as:
- Movement disorders
- Narcolepsy and other sleep disorders that cause extreme daytime tiredness
- Sleep apnea
- Sleep-related neurologic seizures
*Terms and Conditions
The statements found within these pages have not been evaluated by the Food and Drug Administration. If a product, service or treatment is mentioned or recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. Medical advice should be obtained from a qualified health practitioner. Vet TRIIP™, Inc,. BeneSol, LLC, and their representatives assume no responsibility for the use or misuse of this material.
If you are having a healthcare emergency, call 991 or connect with the Veterans Crisis Line at DIAL 988 then PRESS 1 or Text 838255 or https://www.veteranscrisisline.net/.
Other national resources are available at www.va.gov. For most Texas counties, non-emergency county resources for veterans are available by dialing 311.
Your use of this website indicates your agreement to these terms. All trademarks, registered trademarks and service marks mentioned on this site are the property of their respective owners.
This site is owned by BeneSol, LLC © 2012 - 2025 All Rights Reserved.
The statements found within these pages have not been evaluated by the Food and Drug Administration. If a product, service or treatment is mentioned or recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. Medical advice should be obtained from a qualified health practitioner. Vet TRIIP™, Inc,. BeneSol, LLC, and their representatives assume no responsibility for the use or misuse of this material.
If you are having a healthcare emergency, call 991 or connect with the Veterans Crisis Line at DIAL 988 then PRESS 1 or Text 838255 or https://www.veteranscrisisline.net/.
Other national resources are available at www.va.gov. For most Texas counties, non-emergency county resources for veterans are available by dialing 311.
Your use of this website indicates your agreement to these terms. All trademarks, registered trademarks and service marks mentioned on this site are the property of their respective owners.
This site is owned by BeneSol, LLC © 2012 - 2025 All Rights Reserved.